1. Tuna is one of the world's favorite fish. It provides a critical part of the diet of millions of people
across the globe. It is also the core of the luxury sashimi markets. The five main commercially
harvested tuna are: skipjack, yellowfin, bigeye, albacore and bluefin.
Vitamin C is the only vitamin missing from a tuna salad sandwich, and its low in vitamin A, but you can add
those nutrients by including slices of tomato, grated carrots, green peppers, spinach or lettuce. Choose low-fat
mayonnaise to significantly reduce the total fat, or try replacing it with low-fat yogurt and lemon juice, which
will add calcium and more vitamin C. Stick with whole-grain bread or you’ll lose all the fiber that’s in the
sandwich.
Tuna is an incredibly nutrient-dense food. It's rich in high quality protein and an excellent source of important
nutrients such as the minerals selenium, magnesium, and potassium; not to mention the B vitamin complex,
and of course, the marvelous omega-3 essential fatty acids.
Here are seven important health benefits of tuna:
 Cardiovascular Health
 Eye Health
 Cancer Prevention
 Cognitive Benefits
 Mood Lifter
 Improved Insulin Response
 Promotes Detoxification

2. TUNA SALAD SANDWICH Recipe
Prep time: 5 mins
INGREDIENTS
 1 (6 ounce) can of tuna fish (if packed in water, drain it, and add a teaspoon of good quality olive oil)
 1/3 cup of cottage cheese
 2 Tablespoons of mayonaise
 1/4 purple onion, chopped finely
 1 celery stalk, chopped finely
 1 Tablespoon of capers
 Juice of half of a lemon
 Pinch or two of dill
 2 Tbsp minced fresh parsley
 1 teaspoon of Dijon mustard
 (optional - lettuce and sliced
tomatoes)
 Slices of French bread, lightly toasted
PREPARATION
Mix all of the ingredients. Serve on toast, either open faced, or in a regular
sandwich with lettuce and tomatoes. For a low carb option, serve on sliced lettuce.