For those who find tuna mayo sandwiches too greasy, a simple swap to plain low-fat yogurt can transform the filling into a lighter, fresher dish. Cook and founder of Panning the Globe, Lisa Goldfinger, suggests using yogurt instead of mayonnaise to achieve a creamy texture without the heaviness.
Why Swap Mayonnaise for Yogurt?
Mayonnaise, while traditional, can make tuna filling oily and sometimes slimy. Lisa Goldfinger points out that most tuna salad recipes call for one to four tablespoons of mayo per serving, which can add between 180 and 360 calories of fat per serving. She notes, "Delicious for sure, but not the healthiest and also not necessary, because plain low-fat yogurt is a great substitute for mayonnaise."
Yogurt is naturally thick and creamy, providing a similar texture to mayo but with fewer fats and additives. It also adds a subtle tang that complements the tuna, and it won't overpower the fish's natural flavor like mayo can.
Health and Practical Benefits
Using yogurt instead of mayo can also help prevent the tuna filling from spoiling quickly in warm weather, as mayo's fat content can cause it to go bad within two hours at a barbecue or picnic. Yogurt's lighter consistency and tangy taste pair well with lemon juice or radishes, giving the dish a Mediterranean flair.
Recipe: Tuna Salad Without Mayo
To make a creamy tuna filling without mayo, you'll need: one can of tuna (140g), 120ml of plain low-fat yogurt, three tablespoons of chopped radishes, three tablespoons of chopped red onion, two tablespoons of capers (one whole, one chopped), two teaspoons of Dijon mustard, one lemon (half juiced, half for wedges), and salt to taste.
Start by draining the tuna and breaking it up with a fork in a bowl. Add the yogurt, radishes, onions, capers, mustard, and a pinch of salt. Squeeze half a lemon and add one teaspoon of the juice. For a creamier filling, add more yogurt, and adjust the lemon juice or salt to your preference. Mix everything together, and your tuna filling is ready to enjoy in a sandwich or salad.
