Fish, tuna salad

Tuna salad is made by flaking canned or pouched tuna and binding it with mayonnaise, plus mix-ins like chopped celery, onion, pickle relish, or a squeeze of lemon. It is a cold, no-cook staple for sandwiches, wraps, and lettuce cups, and it also works spooned over crackers, stuffed into a tomato, or piled onto a bed of greens for a quick lunch. The mayonnaise gives it a creamy, spreadable texture that contrasts with the firm, flaky tuna, and it pairs naturally with crunchy vegetables, tangy pickles, and toasted bread.

Whether you buy it ready-made from a deli case or mix your own from canned tuna, keep it refrigerated and use it within a few days, since the mayonnaise base is perishable. At 187 calories per 100 grams with 16 grams of protein, it delivers 32% of the daily value for protein, making it a convenient way to add a high-protein filling to a sandwich or salad without turning on the stove. Its sodium content, at 402 milligrams per 100 grams, is worth factoring in if you are also salting the bread or crackers it goes on, and swapping in a whole-grain bread or lettuce wrap keeps the meal centered on the tuna rather than the carrier.