Vinegrette Tuna Salad Sandwich

Well, since there is not much going on in the garden this time of year, I think I’ll share some recipes.  This is what we had for dinner tonight.  I got this recipe for tuna salad from the coffee shop I worked for in college.  Well, they didn’t give me the recipe (they were very secretive with their recipes).  I played around with it until I got it right. 

It is very good for you!  Tuna is of course pure protein and an excellent source of Omega-3’s.  The onion and olive oil are very heart healthy, parsley is very high in iron and bell peppers are chock full of antioxidants.  This would be good for “diet food”, but definitely fills you up and gives your body good fuel for the day.  I prefer this version over any of the mayo-based tuna salads.  The cider vinegar gives the tuna a clean taste, not fishy at all.

Vinegrette Tuna Salad

  • 4 regular size cans of tuna in water, drained well
  • 1/2 of a large red onion, diced
  • 1/2 of a red bell pepper, diced
  • a handful of fresh parsley, chopped
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/8 cup extra virgin olive oil
  • 1/8 cup apple cider vinegar

Combine all and mix well.  The flavor is best if you let it sit in the fridge for a few hours to blend.  I like to serve it up on either a hard Jewish rye bread or in a whole wheat pita pocket with a slice of sharp cheddar cheese and toast it on my George Foreman grill.  Then I add alfalfa sprouts, but lettuce would be good too.  Yummy!  And very satisfying.

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