"Cold water fish such as tuna are good for your brain, heart, and muscle mass thanks to omega-3 fatty acids," says registered dietitian Tina Ruggiero. But check the label on pouches and cans, as the amount of omegas varies widely by brand and product. A squeeze of lemon juice and dash of lemon zest give the fish a bright, fresh flavor.
Tote-it tip: Since you'll want to make the whole can of tuna once you've opened it, use the leftover tuna mix on a salad, stuffed into a pita, or on its own as an energizing snack.
Serves: 1 (with leftovers)
2 tablespoons low-fat mayonnaise
1 tablespoon nonfat Greek yogurt
1/8 teaspoon lemon zest
1 teaspoon lemon juice
2 slices multigrain bread, toasted
1 leaf crisp lettuce (such as Boston, romaine, or Bibb)
1 thick slice beefsteak tomato
1 thin slice Vidalia onion
3 thin slices avocado
1 can (5 ounces) tuna fish, drained
Freshly ground black pepper
In a small bowl, combine mayonnaise, yogurt, lemon zest, and lemon juice. Spread each slice of toast with 1/4 mayo mixture. Top one slice with lettuce, tomato, onion, avocado, and half the tuna. Season to taste with black pepper. Place second slice of toast on top and refrigerate until ready to serve. Store remaining lemon-mayo and tuna (separately or mixed together) in an airtight container.
Nutrition score per serving: 345 calories, 14.5g fat (2.5g saturated), 35g carbs, 26g protein, 13g fiber