Superfoods that are popular are often high in carbs, even if they are healthy and…
Canned tuna is a lot more versatile than I think many people realize. In other words, there’s a lot more you can do with it than just mixing with mayo and slapping it between two slices of bread. ?If you’re tired of the traditional mayo-based tuna salad, give this lighter, brighter, Sesame Tuna Salad a shot. It’s savory with a hint of sweetness and deep nutty undertones, and can be served several ways. Scroll down to see ideas for substitutions and add-ins, as well as a few different ways you can gobble up this tuna salad.
Simple Sesame Tuna Salad
Red Bell Pepper Substitutes:
If needed, you can substitute the red bell pepper with one shredded carrot. The carrot will supply a similar mild sweetness and a decent amount of crunch. Use a large-holed cheese grater to shred the carrot.
What is Toasted Sesame Oil and Can I Substitute It?
Toasted sesame oil is the ingredient that brings most of the sesame flavor to this recipe, so I don’t suggest substituting it. You can find a photo of my toasted sesame oil (purchased at Aldi) in the step by step photos below. Toasted sesame oil is pressed from sesame seeds that have been toasted first, so it has a very strong toasted nut flavor.
Unfortunately, toasted sesame oil isn’t always labeled as “toasted” but you can differentiate it from regular sesame oil by the color. Un-toasted sesame oil, which has a very mild flavor, is a light straw color similar to canola oil. Toasted sesame oil, on the other hand, has a deep amber color. You can usually find it in major grocery stores in the International foods aisle, near the Asian ingredients.
If you’re not into toasted sesame as a flavor or can’t source this ingredient, try my Sweet and Spicy Tuna Salad as an alternative.
Other Add-in Ideas:
There are other fun things that you can add to this Sesame Tuna Salad, if you have them on hand. Edamame would be a great way to stretch the tuna salad, while adding both protein and fiber. Chopped water chestnuts would also make a fun, fresh, and crunchy addition, as would slivered almonds. If you like a little spicy kick you can always add a pinch or two of red pepper flakes.
How to Serve Sesame Tuna Salad
I love this recipe because of all the different ways you can serve it. As shown in the photos, it’s great on crackers or cucumber slices. You can also serve it over a bowl of rice with a few cucumber slices as a nice bowl meal, or use it to fill lettuce wraps (with or without rice). You could even use it to make a more American style wrap sandwich in a large wrap with baby spinach. And lastly, this sesame tuna salad would be a great topper to any bed of greens.
Find these glass meal prep containers in my Amazon shop.
Sesame Tuna Salad
This fun spin on canned tuna is savory, sweet, and nutty. Sesame Tuna Salad is great on crackers, sliced cucumber, in lettuce wraps, or on salad greens.
Prep Time: 10 mins
Total Time: 10 mins
Servings: 2 about 1 cup each
- 2 tsp soy sauce ($0.04)
- 2 tsp toasted sesame oil ($0.20)
- 2 tsp brown sugar ($0.03)
- 1 tsp sesame seeds ($0.02)
- 2 5oz. cans chunk light tuna in water ($1.58)
- 1/2 red bell pepper ($0.50)
- 2 green onions ($0.22)
In a small bowl, stir together the soy sauce, toasted sesame oil, brown sugar, and sesame seeds.
Drain the tuna well, then add it to a bowl. Dice the red bell pepper (I served the other half on the side with the tuna salad) and slice the green onions. Add the bell pepper and green onion to the bowl with the tuna.
Pour the prepared sesame dressing over the tuna and vegetables in the bowl. Carefully fold the ingredients together until everything is coated in dressing. Serve immediately, or refrigerate until ready to eat.
Serving: 1cup ・ Calories: 218.6kcal ・ Carbohydrates: 9.8g ・ Protein: 28.55g ・ Fat: 6.8g ・ Sodium: 607.45mg ・ Fiber: 1.9g
Nutritional values are estimates only. See our full nutrition disclosure here.
Scroll down to see the step by step photos!
How to Make Sesame Tuna Salad – Step by Step Photos
This little bottle is where all the magic happens. Toasted sesame oil has a VERY strong nutty-sesame flavor. This brand labels it as “toasted” but sometimes the bottles just say “sesame oil.” You can tell it’s toasted vs. un-toasted by the color. Toasted sesame oil is a deep brown/amber color. Un-toasted sesame oil, which has a very mild flavor and is better suited for cooking, is a light straw color, like canola oil.
Prepare the sesame dressing first. In a small bowl, combine 2 tsp soy sauce, 2 tsp toasted sesame oil 2 tsp brown sugar, and 1 tsp sesame seeds.
Drain two 5oz. cans of chunk light tuna in water, then add them to a bowl. Dice 1/2 of a red bell pepper and slice two green onions. Add the bell pepper and green onion to the bowl with the drained tuna.
Give the sesame dressing another quick stir, then pour it over the ingredients in the bowl.
Carefully fold the ingredients together until everything is coated in dressing. Don’t stir so vigorously that the tuna completely shreds.
Serve the Sesame Tuna Salad immediately, or refrigerate until ready to eat. The tuna salad will be good in the refrigerator for about 3-4 days, and you’ll probably want to give it a stir before serving if it’s been stored in the refrigerator. 🙂