Tuna Salad Alternatives

Another canned fish experiment (substituting mackerel for salmon in Salmon Eggs and Grits) lead me to be looking a half can of drained and cleaned jack mackerel around lunch time wondering what else one could do with it...Hmmm... "Tuna" Salad

And then  the thought of mayonnaise raised its ugly head:  basically whipped soybean oil, 10 g of fat per tbl., 90 calories, all from fat low in omega-3's.  2 tbl of that in my ~200 g of fish will leave me at 450 calories in a 3/73/24 proportion with the fats being 13% omega-3, 26% omega-6 for a w-3/w-6 ratio of 0.5.  Not so good even with the carbs boosted by serving on rye toast.

Suppose I use my new old standby, lemon-dill raita, in place of mayo?  Now I get 278 calories in a 7/53/41 ratio for the fish salad with 3900 mg omega-3 and 295 mg of omega-6 for a ratio of 13.2/1.  Much better.  Put that on two slices of rye toast and you get a lunch of 490 calories in a proportion of 37/35/28 with 3950 mg omega-3 and 900 mg omega-6 for a ratio of 4.4/1.  That's a healthy lunch and there's room for half an apple to top it off.

DISCUSSION
 Two learnings:
1.  You can substitute different canned fish for the tuna in "tuna" salad to great effect.  Flavors of each are different; tuna and salmon tend to have stronger distinct flavors, mackerel tends to be milder with just general whitefish flavor.  I thought it was good.
2.  Raita makes a GREAT substitute for mayo in "tuna" salad.  It tastes great and really improves the nutritional balance by not adding a load of soy derived fat high in omega-6.  If you want the extra fat, there are always other ways to eat it that are much more fun (think ice cream...).

Lindsey