Anti-inflammatory Curried Tuna Salad Avocado Boats

Curried Tuna Salad Avocado Boat
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD

Nutrition Highlights (per serving)

Calories 241
Fat 13g
Carbs 18g
Protein 18g
View All
Total Time 5 min
Prep 5 min, Cook 0 min
Servings 2

Who needs bread when you can serve your curried tuna salad in an avocado boat and reap the most anti-oxidant benefits? Here's a delicious curried tuna salad served in an edible bowl.

This fruit and nut studded salad is also packed with antioxidant-rich curry powder. Curry powder is a blend of multiple spices, including turmeric (which gives it the orange color), coriander, ginger, cumin, fenugreek, cinnamon, black pepper, and more. In other words, it’s a who’s who of antioxidants and potent anti-inflammatory spices.

Tuna contains healthy omega-3 fats, which help to keep cells healthy and hydrated. The dish is served in half an avocado, which adds even more antioxidant power to the meal along with fiber to help keep your blood sugar stabilized.

Ingredients

  • 2 tablespoons 0% plain Greek yogurt
  • 4 teaspoons apple cider vinegar
  • 1 teaspoon curry powder
  • 1/4 teaspoon salt
  • 1 medium pinch ground cinnamon
  • 5-ounce can solid white albacore, drained and flaked
  • 1/4 cup finely diced carrot
  • 4 teaspoons chopped toasted cashews
  • 2 tablespoons roughly chopped raisins
  • 1 tablespoon chopped red onion
  • 1 medium avocado, sliced in half and seed removed
  • 2 teaspoons chopped parsley

Preparation

1. In a medium bowl whisk together yogurt, vinegar, curry powder, salt, and cinnamon.

2. Add the tuna and toss to coat.

3. Add the carrot, cashews, raisins, onion, and parsley and stir to combine.

4. Scoop half the mixture into each half of avocado, allowing excess to spill over the sides.

5. Scoop out the avocado with a fork as you eat the tuna salad, enjoying a little with each bite.

Ingredient Variations and Substitutions

Substitute cashews for walnuts, pumpkin seeds, or sunflower seeds for a flavor twist.

Swap in dried apricots or cranberries in place of raisins. Try canned salmon instead of canned tuna., or for a vegetarian option swap in mashed firm tofu in place of tuna. And if you're not a fan of avocado or don't have one handy, the filling works just as well in a hallowed out tomato half instead of an avocado.

Cooking and Serving Tips

Top with a sprinkle of cheese and broil until melted for a “tuna melt” version. You can also cook over cooked whole grains (like quinoa or wild rice) for added complex carbohydrates and a bit of additional fiber.

Nutrition Facts
Servings: 2
Amount per serving  
Calories 241
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 26mg 9%
Sodium 491mg 21%
Total Carbohydrate 18g 7%
Dietary Fiber 6g 21%
Total Sugars 8g  
Includes 0g Added Sugars 0%
Protein 18g  
Vitamin D 1mcg 5%
Calcium 60mg 5%
Iron 2mg 11%
Potassium 653mg 14%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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