Tuna canned in oil, flaked, then combined with capers, tomatoes, cucumber, red onion and parsley and tossed in a mustardy vinaigrette. This tuna salad with capers comes together in minutes and is packed with briny, crunchy, and fresh ingredients.

We all have our own favorite way of making tuna salad. I typically follow my mom’s simple recipe which is canned tuna + a bit of mayo (not too much) + vinegar (whichever kind you like) + chopped celery/carrots/pickles/ red onion + seasoned salt and lots of freshly cracked pepper. Though lately, I’ve been omitting the carrot, because I don’t like much sweetness in the salad. And mom always uses canned tuna in water, but I much prefer canned tuna in oil – it has so much more flavor and richness.

Another favorite, aside from mom’s classic, is this mayo-free tuna salad with capers. It has tons of crunch from the cucumber and red onion, brininess from the capers, acidity from the white balsamic vinegar – and richness and savoriness from the tuna. Eat it by the spoonful, overtop a salad, on top of crackers or in a sandwich. And, like a true New Englander (and previous Cape Codder), any good tuna salad is topped with crushed Cape Cod Potato Chips.

INGREDIENTS YOU’LL NEED FOR THIS TUNA SALAD

• canned tuna in olive oil – we typically purchase the Genova yellowfin or albacore tuna in olive oil
• grape tomatoes – if the tomatoes are no good (hello … wintertime in New England), feel free to omit them
• English cucumber
• red onion
• parsley
• capers
• extra virgin olive oil
• white balsamic vinegar
• Dijon mustard
• kosher salt
• black pepper

HOW DO YOU MAKE THIS MAYO-FREE TUNA SALAD?

The full directions are in the recipe card below, but here’s an overview:

Gather your ingredients.

Drain your tuna. Flake your tuna into a medium mixing bowl, leaving some chunks intact.

Add the tomatoes, cucumber, onion, parsley and capers. Toss together.

Whisk together the olive oil, vinegar, mustard, kosher salt and pepper until emulsified (fully combined).

Add dressing to the salad, toss. Serve over salad greens, on a sandwich, with crackers, etc.

LOOKING FOR MORE TINNED OR CANNED TUNA RECIPES? TRY THESE:

• Open faced tuna melt
• Mediterranean tuna pizza
• Cheddar pesto tuna melt
• or try this incredible sardine melt

RECIPE FAQS:

Can you use canned tuna in water instead of canned in oil?

Sure, but why would you?! I much prefer the canned in oil for a richer, more full flavored salad. In fact, I only buy tuna in oil, even if I am adding mayo to it. If you are closely watching your calories and fat intake, of course you can opt for tuna in water, though you are draining most of the oil out of the tuna can anyhow, so you’re really talking about small amounts of calories and fat.

Is canned tuna high in mercury?

Canned tuna, especially albacore tuna (versus light tuna) does contain some mercury. As fish grow and age, mercury accumulates in their body, which is why bigger and older fish (like tuna) typically contain higher levels of mercury.

The Dietary Guidelines for Americans for average adults recommend eating 8-12 ounces per week. Mercury is less of a concern for average adults, but the FDA has guidance for consumers on fish and shellfish for those who are pregnant or breastfeeding and small children under 12. They identify albacore tuna as a “GOOD” choice for those who are pregnant or breastfeeding and can be safely consumed once a week. The FDA also identifies “BEST” seafood choices as well as choice to “AVOID,” listing out the various types of shellfish and fish that fall into each category. Pregnant or breastfeeding women and small children are advised to choose a variety of seafood options from the “BEST” seafood category (which includes canned light tuna), consuming between 8 and 12 ounces per week (or 4 ounces from the GOOD category – which includes albacore and yellowfin tuna). For those who are pregnant, breastfeeding or for young children, I’d recommend using light tuna or canned salmon in this recipe.

For the rest of us, I recommend limiting your albacore or yellowfin tuna consumption to once or twice a week and varying your seafood sources, which is easy to do because there are endless fish and shellfish options available.

Can you use another tinned fish besides tuna?

Yes – canned boneless and skinless salmon would be great, so would tinned sardines and tinned trout.

What is tinned fish?

Tinned fish or seafood is just a fancy way of saying canned fish or seafood. Tinned fish = canned fish.

How do you serve this tuna salad?

Any way you like! We love it by the spoonful. Or pile it on your sandwich, scoop it up with toast, load it onto your salad (as we did here), eat it on top of an avocado half … you choose!

 

Tuna Salad with Capers
Serves: 4
Time: 10 minutes
Ingredients:
• 2 cans tuna in extra virgin olive oil
• 1 cup grape tomatoes, halved
• 1/2 English cucumber, seeded, diced
• 1/4 red onion, diced
• 1/4 cup parsley, roughly chopped
• 2 tablespoons capers
• 2 tablespoons extra virgin olive oil
• 2 tablespoons white balsamic vinegar, divided
• 1 teaspoon mustard
• Kosher salt
• Black pepper

 

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