For a lighter, creamier tuna sandwich, culinary expert Lisa Goldfinger recommends swapping mayonnaise for plain low-fat yoghurt. This simple cupboard staple provides the same velvety texture without the greasiness or extra calories.
Why Yoghurt Works
Mayonnaise, while traditional, can make tuna filling greasy and occasionally unpleasantly slippery. Lisa Goldfinger, founder of Panning the Globe, notes that most tuna salad recipes call for one to four tablespoons of mayo per serving, which equates to 180 to 360 calories of fat just from the mayo. Yoghurt, she says, is a great substitute that is both healthier and lighter.
Additional Benefits
Yoghurt's naturally dense, creamy texture delivers the same consistency as mayo without artificial ingredients. It also avoids masking the delicate flavour of tuna, which mayo can do with its eggy note. Furthermore, mayo can cause tuna mixture to spoil within two hours in warm conditions, whereas yoghurt keeps it fresher for outdoor gatherings.
Recipe for Mayo-Free Tuna Salad
Ingredients: one can of tuna (140g), 120ml plain low-fat yoghurt, three tablespoons chopped radishes, three tablespoons chopped red onion, two tablespoons capers (one whole, one chopped), two teaspoons Dijon mustard, one lemon (half juiced, half for wedges), and salt to taste.
Method: Drain the tuna and mash with a fork. Add yoghurt, radishes, onions, capers, mustard, and a pinch of salt. Squeeze in one teaspoon of lemon juice. Adjust yoghurt, lemon juice, or salt to taste. Mix thoroughly and serve in a sandwich or salad.
