Go Ahead, Splurge A Little Bit On Tuna Salad

In a running joke in the comic strip “Sylvia,” women are informed that mayonnaise in tuna salad has terrific disease-preventive properties. Then in a wicked turnabout, the studies are found invalid. Women protest, mayonnaise jars in hand.

Instead of worrying about whether a particular food has been redeemed or trashed, just eat a little if it’s something you like (yes, a boring, but practical approach to food). There’s nothing wrong with tuna salad, and there’s nothing wrong with a tuna salad dressing, as long as it’s a modest portion.

Here, then, are two recipes for tuna salad lovers. The first, Five-Minute Mediterranean Tuna Salad, uses canned tuna, basil, onions and beans in a lemon juice and olive oil dressing. The second starts with grilled fresh tuna and is mixed with pasta and fresh vegetables. Both are filling, nourishing and delicious.

Five-Minute Mediterranean Tuna Salad

1 tablespoon chopped basil

1 (6-1/2-ounce) can tuna packed in water, drained and flaked

1 cup cooked black beans (rinsed, if canned)

1/2 cup diced red onion

1 celery stalk, finely diced

1/2 tablespoon lemon juice

1 teaspoon grated lemon peel

1-1/2 tablespoons olive oil

1/2 teaspoon coarsely ground black pepper

3 tablespoons chopped green olives, optional

Combine basil, tuna, beans, onion, celery, lemon juice and peel, oil, pepper and olives in large bowl. Toss gently but well.

Yield: 2 servings.

Note: Mayonnaise can be used in place of the oil, but use 1 teaspoon lemon juice.

Grilled Tuna and Vegetable Pasta Salad

1 red bell pepper

2 green onions

Olive oil

1 (8-ounce) tuna steak, cut about 1/2 inch thick

3 cherry tomatoes

1/2 cup diced red onion

1 loosely packed cup chopped fresh basil

1 tablespoon minced fresh mint

6 ounces fusilli (spiral-shaped pasta), cooked and well drained

Juice of 1 lemon

Salt, freshly ground white pepper

Lightly brush pepper and onions with olive oil. Place on preheated grill, about 4 inches from ash-covered coals, and grill pepper, turning frequently, until blackened outside and tender to the touch, about 15 minutes. Grill green onions until slightly colored, about 5 minutes, turning once.

When vegetables are done, remove from grill. Place pepper in paper bag, close and set aside 15 minutes to loosen skin. Set green onions aside.

Meanwhile, lightly brush tuna steak on both sides with olive oil. Grill until browned and firm outside, slightly pink at center, 2 to 3 minutes per side. Remove. Place cherry tomatoes on skewer and lightly brush with olive oil. Grill, turning once, until tomato skins start to darken and wrinkle, 2 to 3 minutes total. Remove.

To prepare salad, scrape skin off pepper, core and seed and cut into bite-size strips. Place in salad bowl. Trim green onions. Cut into 1/2-inch pieces and combine with pepper. Cut tuna into bite-size pieces and add. Halve or quarter cherry tomatoes and add along with red onion, basil and mint. Add pasta.

Stir together 2 tablespoons olive oil and lemon juice in cup. Pour over salad. Toss well. If salad seems dry, add additional 1 tablespoon oil. Season lightly with salt and generously with pepper. Serve warm or at room temperature.

Yield: 2 servings.