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Tuna Salad



Tuna Fish is high in omega-3 fatty acids which may help to reduce the level of omega-6 fatty acids and LDL cholesterol (also called bad cholesterol) that can accumulate inside the arteries of the heart. Studies have shown that eating more omega-3 is associated with reduced rates of cardiovascular disease, including heart attacks. Also Omega-3 fatty acids have been shown to help reduce inflammation. It is lean fish, so there isn’t much fat in it. Tuna is popular among bodybuilders and fitness models who are on a cut because it’s a great way to keep protein high, with total calories and fat low.
Caution: Tuna should only be eaten rarely because of the relatively high levels of heavy metals. Tuna, as a large fish, is high in the food chain i.e. it accumulates more heavy metals in the body than small fish.

Tipp: Take Selenium rich foods to help the liver to detox. In addition to nuts and kernels, legumes, grain products, certain types of vegetables and mushrooms also contain considerable amounts of selenium.

Crème fraîche is a dairy product, a soured creme containing 10–45% butterfat, with a pH of approximately 4.5. It is soured with a bacterial culture. Standard crème fraîche contains around 30–45% milkfat while low-fat crème fraîche contains closer to 15% milkfat. So you can save some calories by using low-fat crème fraîche. Crème fraîche is a source of Vitamin A, C and Calcium. Should only be eaten in small amounts because of the high content of saturated fatty acids.

Mayonnaise is an excellent source of vitamins E and K, but it also contains almost 50 percent of your daily recommended amount of sodium . As well as helping with the absorption of all sorts of important minerals and vitamins, the healthy fats (contains mostly unsaturated fat, from 70% up to 85% of total) in mayonnaise can help lower your cholesterol.

Capers have an intense flavour that is developed as mustard oil is released from the caper buds when pickled. They have nearly no fat, no sugar but they are rich in sodium. Additionally they contain some fibre, Vitamin C, Iron and some protein. Usually they are used because of there flavour and to garnish a dish.

Dill is rich in antioxidants and a good source of vitamin C, magnesium, and vitamin A and is anti-inflammatory.

Ingredients (2 servings):

  • 170g Tuna
  • 2 tbsp crème fraîche light
  • 2 tbsp Mayonnaise light (15% fat)
  • 1 tbsp capers
  • 2 tbsp dill chopped
  • spices like pepper


Mix all ingredients together in a bowl. If using canned tuna it should come from in water packed tuna cans. As a dish for lunch you and have a slice of wholemeal bread with it. Prepared for dinner scrambled eggs go well with it. Don’t take bread with it at dinner because the intake of carbohydrates after 5 pm should be largely reduced.

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Author: Ute Klingler

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