I always find myself wishing that I incorporated more fish into my diet. Fish is one of the best meats out there -- packed full of omega-3 oils that's healthy for our brains and hearts, it's a great way to add flavor to a dish without the guilt. Fresh fish can be pricey, especially when you live in a region where the supply is scarce. A great alternative? Canned fish. 


There are many companies out there that practice sustainable fishing techniques -- meaning your fish comes from a company that keeps environmental morale in mind. Some of my favorite brands include Wild Planet and Rain Coast Trading Company, you can find other great sustainable brands at the Greenpeace website.  

Canned fish works great for beginner cooks and when cooking in small portions -- it comes already cooked, it can keep for 6 months or longer in the pantry and can be used in a variety of ways. 


This tuna salad recipe is a great base -- use it for sandwiches, on top of lettuce greens, or even with some chips or crackers. Feel free to substitute mayo for hummus. 



(serves 1-2) 

Tuna Salad

  • 1 5-oz can Wild Albacore Tuna in EVOO 
  • 2 TB mayo (or hummus)  
  • 1/8 cup chopped red onion
  • 1/2 lemon, juiced  
  • handful parsley, chopped
  • 1 handful olives (6-8 pieces), chopped

  • few handfuls of mixed lettuce greens
  • 1/4 golden delicious apple, thinly sliced  
  • 1/8 onion, thinly sliced  
  • couple spoonfuls of garbanzo beans 
  • small handful raisins


Place canned tuna in a small glass tupperware container and beak up the fish using a fork. Mix in the mayo, red onion, lemon juice, parsley and olives. Mix well and taste with salt and pepper. Salt may not be needed if the olives and fish are already salty. 

Place lettuce greens on a plate. Place a couple spoonfuls of tuna salad on top and garnish with apples, onions, beans, and raisins. 

Cover leftovers with plastic wrap or lid and refrigerate. You can store this salad for up to three days.  


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