Omega-3 fatty acids have many benefits for the body, from heart and brain health to eye health. Studies show that omega-3 fatty acids can protect adult eyes from dry eye syndrome and macular degeneration. They may also help intraocular fluid drain from the eye, decreasing risk of high eye pressure and glaucoma.
Cold-water fish such as tuna are the best food sources for omega-3 fatty acids; they have high amounts of two crucial fatty acids called DHA and EPA. Most health organizations recommend a minimum of about 250 to 500 mg of DHA + EPA daily (which is found in about 3 ounces of canned tuna).
Meet your omega-3 goals with these Tuna Salad-Stuffed Avocados. They make a great snack or lunch item. If you do not care for avocados, this salad will work wonderfully in a lettuce wrap, and like avocados, green lettuce also contains antioxidants essential for eye health!
Tuna Salad-Stuffed Avocados Ingredients (Serves 2-4):
- 2 (5-ounce) cans of chunk tuna (1 ⅓ cups), drained
- 6 tablespoons mayo alternative (such as Vegenaise)
- 2 tablespoons sundried tomatoes, chopped
- 1 tablespoon red onion, finely chopped
- 1 tablespoon parsley, chopped
- ½ teaspoon fresh garlic, minced
- sea salt and pepper to taste
- 2 teaspoons fresh lemon juice
- 2 large ripe avocados (or about 4-5 small ones), halved
- Place tuna in a mixing bowl. Stir in mayo, then sundried tomatoes, onion, parsley, garlic, sea salt, pepper and lemon juice.
- Carefully remove the large seed from each avocado half. Using a spoon, carve out a little of the avocado to make a bigger hole in the center of each avocado half. Then spoon some tuna salad into that hole. Serve cold.