It’s back-to-school time and this week’s no-cook meal for multiple sclerosis is a twist on an American childhood mainstay; the tuna fish sandwich. Instead of mayonnaise and pickles, this meal uses flavorful olive oil, tangy vinegar and fresh crunchy vegetables.
Recipe: Tuna and Fennel Sandwiches
Super food ingredient: Chunk light tuna
There is strong evidence that the omega-3 fatty acids found in fish can lower triglycerides and blood pressure. Make sure to choose “chunk light tuna,” which is three times lower in mercury than the solid white or albacore tuna.
Also choose water-packed tuna over oil packed. Some of the omega-3 fatty acids leak into the added oil and will be lost when you drain the can. Because water and oil don’t mix, none of the omega-3’s will be lost when you drain water packed tuna.
- 18 ounces of canned, chunk light tuna, packed in water
- 3 tablespoons capers, roughly chopped
- 5 tablespoons olive oil
- 4 tablespoons red wine vinegar
- ¼ teaspoon pepper (or to taste)
- 1 medium fennel bulb, halved lengthwise and thinly sliced
- ¾ cup fresh flat-leafed parsley, roughly chopped
- 1 large baguette, whole grain if available, or any bread of your choice
- In a medium bowl, combine the tuna, capers, 2 tablespoons of the oil, the vinegar and pepper.
- In a separate bowl, combine the fennel, parsley and the remaining oil.
- Cut the baguette in half lengthwise, then in quarters or sixths crosswise. Dive among the plates and serve the tuna and fennel salads over the bread.
For more nutrition and wellness tips for multiple sclerosis, check out my other blog posts or visit the Swedish Multiple Sclerosis Center.