Tuna mayo is a lunchtime staple, but nutrition experts and chefs suggest swapping mayonnaise for tahini to create a tastier, creamier, and healthier filling. This simple change can transform sandwiches, salads, and snacks.
Why Tahini Works
Classic tuna recipes often use several tablespoons of mayonnaise for creaminess, but this can result in an overly oily texture. Tahini, a paste made from sesame seeds, offers a rich, nutty flavor and smooth consistency that complements tuna without the heaviness.
Nutrition specialist and recipe developer Lindsay Cotter of Cotter Crunch recommends a tahini-based dressing. She said, "Tahini forms the base of the dressing, creating a creamy consistency and rich, nutty taste without the need for mayo. Trust me, it works so well!"
Chef Recommendations
Head chef Jessica Randhawa at The Forked Spoon also endorses this swap. She said, "Tahini, a paste made from sesame seeds, is a great substitute for mayonnaise. It has a rich, nutty flavour and a smooth consistency that adds depth to the tuna salad."
Chef Nic Vanderbeeken of Apéritif Restaurant agrees, noting that for a "more exotic flavour," tahini mixed with lemon juice and a bit of water creates a creamy, nutty dressing. He added, "I love how the sesame flavour from the tahini complements the tuna and adds an unexpected but delightful taste."
Recipe: Tahini Tuna Salad
Ingredients for the tuna filling:
- One tin of tuna
- 34g of chopped celery
- 97g of radish, chopped
- 36 to 55g of chopped green apple (optional)
- 34 to 45g of chopped roasted cashews (optional)
For the tahini dressing:
- Two tablespoons of tahini, mixed with two tablespoons of water
- One tablespoon of Dijon mustard
- One teaspoon of olive oil
- Two teaspoons of fresh lemon juice
- Two teaspoons of honey
- Pinch sea salt and coarse black pepper
- Optional spices – a pinch of smoked paprika, cayenne, or sweet paprika
Method
Start by adding the celery, radish, apple, nuts, and tuna to a large bowl. In another small bowl, whisk together tahini and water, then add the mustard, olive oil, lemon juice, honey, salt, and optional spices until smooth.
Mix the dressing in with the tuna salad. Toss well, gently breaking up the tuna and coating everything evenly. Taste and adjust with extra lemon juice, salt, honey, or mustard if needed. Serve in a sandwich, with crackers, in a wrap, in pasta, or over lettuce.
This tuna salad is best enjoyed fresh, but leftovers can be stored in an airtight container in the fridge for up to one day. If prepping ahead, store the dressing separately and toss just before serving.
