Tuna salad recipe, makes a lunch or a dinner for four to six people.
Mix four cups of cooked rice, two cans of chunk tuna, finely chopped white onion, two chopped hard-boiled eggs, up to a can of pitted olives, cut or mashed avocado. If using unsalted tuna, add salt. If you started with warm rice, let the salad cool before dressing. Dress with as little mayonnaise as possible. You can replace half of mayonnaise with low-fat plain yogurt. The salad will have milder taste, but ground pepper and zest can add a bite. Add ground black pepper and/or lemon zest. Celery, finely cut green apple, finely grated carrot add color and interest to the salad, if you feel like it. Sweet corn, green pea (frozen/boiled rather than canned), and red bell pepper will work, too.
Tuna: I use only water-packed tuna, preferably chunk. Oils used in canned fish are conventional non-organic. All tuna is wild-caught. Chunk tuna, for a dollar per six-ounce can, often considered lower quality than solid white tuna, because it comes in small pieces and less firm. Both are advantages for use in salad. Sometimes I use canned salmon instead of tuna. Wild-caught Alaskan pink-eye salmon in fourteen ounce cans costs $2.20 in Whole Foods Market, $2.30 in Trader Joe's (May 2007). Salmon is packed with skin and bones, all edible, so it has more varied and complex texture than tuna. Salmon has more fat than tuna. It doesn't make much difference in mayonnaise-dressed salad, and fish fat is good for you.
Rice: cook two cups of sushi rice. Sushi rice is short-grain sticky one, it fits fish better than long-grain varieties. Or, replace rice with a pound (dry weight) of pasta.
See also: kitchen, cooking rice.