Spicy Tuna Salad

This is a low carb salad that’s delicious, satisfying and perfect for a working lunch or light dinner.

There’s this very cliched and common blend of spices that results in a fairly typical south Indian flavour profile, and it’s one I particularly enjoy. Last night whilst putting together a salad, I used this to top the lot and it tasted wonderful. If you’re using tuna, as I did, you might find it somewhat dry. If so, a dab of mayonnaise (the white gloop, not the real stuff) alleviates the dryness and even adds to the overall experience.


  • 500 gm Tuna fillet, diced, washed and drained
  • 1 tbsp Yellow mustard seeds
  • 1 handful Kadi patta / curry leaves
  • 2 tsp Chana dal / split and polished baby chickpeas
  • 1 tbsp Ginger, fresh, finely chopped
  • 1 tbsp Garlic, fresh, finely chopped
  • 1 large Onion, coarsely sliced
  • 1 tsp Chili flakes
  • 3 – 4 Red chilies, dried
  • Salt to taste
  • Oil as required


  1. Heat the oil
  2. Splutter the mustard seeds
  3. Add the red chilies, chili flakes, onions, garlic, ginger, kadi patta and chana dal
  4. Saute till the dal is well fried. The onions should be browning around the edges by now.
  5. Add the tuna.
  6. Cook and toss repeatedly for about 5 – 7 minutes.
  7. Serve hot.


  • Please use black mustard if you prefer and reduce the quantity if you wish. I like my mustard.
  • Sometimes, tuna fillets have quite a large bit of dark meat, which I don’t particularly like the taste of. I repeatedly soaked and drained the diced tuna until the colour was lighter and then drained it one final time for cooking.
  • This dish
    • can be eaten as a salad
    • will go well with boiled potatoes
    • works nicely in a sandwich or a wrap.
    • makes a nice filling for a pie, with potatoes
    • tastes good stuffed into a paratha, mashed with some potatoes and seasoning
    • can be bulked up by tossing with some cooked pasta

By Sid Khullar

Sid Khullar is a wellness coach who works with different aspects of lifestyle change towards the accomplishment of goals such as weight loss and blood sugar management among other health situations that require the presence of specialised, precise diets and lifestyle change. His methods address aspects of food, nutrition and the mind.