Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe is safe for those who are lactose intolerant.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sour cream.


"Just because I am a chef doesn't mean I don't rely on fast recipes. Indeed, we all have moments when, pressed for time, we'll use a can of tuna and a tomato for a first course. It's a question of choosing the right recipes for the rest of the menu." -Jacques Pepin

The refrigerator light goes on...

Tuna salad is one of the best ways to get points on your Med Diet score. Always at the ready and waiting there in the cupboard for you to make something delicious – usually tuna salad.

There are hundreds of ways to make tuna salad and this curried version is great. The mashed avocado adds a terrific creaminess to the salad with a ton of Omega-3 fats and fiber. That combined with the curry and cinnamon makes a super rich and creamy salad that is perfectly complemented by the crunch of almonds, celery and peppers.


Curried Tuna Salad

Servings: 4 | Serving size: about 3/4 cup as an entree

Cooking Time: 30 Minutes (does not include chilling time)

This recipe can be multiplied by 2 and keeps well for about 36 hours only.

Curried Tuna Salad


  • 1/2 small ripe avocado
  • 1/4 cup reduced fat sour cream
  • 1 tsp. curry powder
  • 1/4 tsp. salt
  • fresh ground black pepper to taste
  • 1/8 tsp. cinnamon
  • 2 6-ounce cans no salt added tuna packed in water (drained)
  • 1 Tbsp. slivered almonds
  • 1 Tbsp. sweet pickle relish
  • 2 Tbsp. golden raisins
  • 2 large green onions (thinly sliced crosswise)
  • 2 medium ribs celery (diced)
  • 1/4 small red bell pepper (diced)

Place the avocado in mixing bowl and mash until smooth.

Add the sour cream, curry powder, cinnamon, salt and pepper and fold together until well blended.

Add the tuna, almond, relish, raisins, green onions, celery and red pepper to the bowl.

Fold together until well blended.

Chill for at least an hour before serving.

Nutrition Facts

Serving size: about 3/4 cup as an entree

Servings: 4

Amount Per Serving

Calories 200 Calories from Fat 63
% Daily Value
Total Fat 7g 10%
    Saturated Fat 1g 7%
    Monounsaturated Fat 3g
    Trans Fat 0g
Cholesterol 32mg 11%
Sodium 245mg 11%
Total Carbohydrates 11g 5%
    Dietary Fiber 1g 10%
    Sugars 5g
Protein 23g
Vitamin A 16% Vitamin C 37%
Calcium 5% Iron 12%
Vitamin K 30 mcg Potassium 472 mg
Magnesium 51 mg