Avocado Tuna Salad with Lemon and Dill Recipe

What Is Avocado Tuna Salad with Lemon and Dill?

A classic tuna salad binds canned tuna with mayonnaise, mixed with celery and onion for crunch. This version mashes part of the avocado with lemon juice and olive oil into a creamy binder, folds in the rest of the diced avocado, celery, onion and dill, and serves the mix over cucumber rounds instead of bread. Tuna, avocado and olive oil are simple ingredients with a low inflammatory load, which makes this a steady snack between meals.

What Makes This Recipe Anti-Inflammatory?

Tuna supplies EPA and DHA, the omega-3 fatty acids most often studied for their role in lowering inflammation. Avocado and the extra virgin olive oil both contribute oleic acid, a monounsaturated fat, and the olive oil adds oleocanthal as well, the compound behind the peppery bite good olive oil leaves at the back of the throat.

Celery brings apigenin, a flavonoid studied for its antioxidant activity, and fresh lemon juice adds vitamin C.

Every ingredient is compliant with the AIP elimination phase. There are no grains, legumes, nightshades, dairy, eggs, nuts, seeds or seed-based spices, and the salad is bound with mashed avocado instead of mayonnaise, which is made with egg.

Ingredients

• 3 cans (5 ounces each) light tuna packed in water, drained
• 1 large ripe avocado, diced
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra virgin olive oil
• 2 celery stalks, finely diced
• 2 tablespoons red onion, finely diced
• 2 tablespoons fresh dill, chopped
• 1/4 teaspoon sea salt
• 1 large cucumber, sliced into rounds, for serving

Directions

Step 1

Drain the tuna well. Press the tuna with a fork against the inside of each can, or tip it into a colander and press down with the back of a spoon. Leftover water waters down the salad.

Step 2

In a medium bowl, mash about one third of the diced avocado with the lemon juice, olive oil and sea salt. Work it with a fork until it turns into a smooth, creamy paste.

Step 3

Add the drained tuna to the mashed avocado and stir to combine. This creamy mash takes the place of mayonnaise and binds the salad together.

Step 4

Fold in the remaining diced avocado, celery, red onion and dill. Stir gently so the avocado pieces stay whole instead of turning to mush.

Step 5

Arrange the cucumber rounds on a plate right before serving, then spoon the tuna salad on top. Cucumber softens once it sits under a wet salad, so assemble it just before eating.

Step 6

Store leftover salad in the fridge with plastic wrap pressed directly against the surface. The lemon juice slows the avocado from browning, but the salad is still best eaten the same day, with leftovers kept only until the next day.

Nutrition Facts (per serving)

InflammaScore

1 Good! Very low inflammation potential

Q&A

Q1: Is this recipe suitable for the AIP elimination phase?
A1: Yes, every ingredient here is permitted during elimination. This recipe uses fresh dill weed, the leafy herb, not the seed. The salad is bound with mashed avocado rather than mayonnaise, since mayonnaise contains egg. There is no black pepper in the ingredient list, since peppercorns fall outside the herbs that come from leaves and roots, and no seed-based spices such as cumin, coriander or mustard.

Q2: What kind of tuna should I buy?
A2: Buy light tuna in water, labeled with only tuna, water and salt. Some brands add vegetable broth, which can contain soy, or other additives, so skip those. The FDA ranks light tuna as a Best Choice, its lowest-mercury category, while albacore, or white tuna, ranks one step up, as a Good Choice.

Q3: Why does my tuna salad turn out watery?
A3: A watery salad usually means the tuna was not drained enough. Press each can hard with a fork, or drain it in a colander with a spoon. Mash part of the avocado with the lemon juice and oil first, then fold in the rest. Assemble over the cucumber right before eating to avoid excess liquid.

Q4: How long does this salad keep?
A4: This salad is best eaten the same day, since the avocado darkens as it sits. Lemon juice slows the browning but does not stop it. If salad is left over, press plastic wrap against the surface and refrigerate. Eat it the next day.

Q5: What else can I serve this with?
A5: Lettuce leaves work well for scooping this salad, rolled up like a wrap. Celery sticks or carrot sticks add extra crunch alongside it. Both pair naturally with the cucumber rounds already called for in the recipe, for a fuller snack.