Tuna salad

Drain the tuna thoroughly, then pat it dry if it is packed in water. Add chopped cucumber or tomatoes just before serving, or remove their watery seeds first; mix the dressing through at the end.

Put it in a covered container and refrigerate it within two hours of making it. Eat it within three to four days, and discard it if it has been left warm for longer.

For a classic mix, combine drained tuna with mayonnaise, finely chopped celery or spring onion, and a little lemon juice. Chopped boiled egg, sweetcorn, capers or gherkins are common additions.

Spoon it into a sandwich or jacket potato, or serve it with lettuce, sliced tomato and cucumber. It also works as a filling for a baked potato or a wrap.

Yes. Mix the tuna with Greek-style yoghurt, mashed avocado, or olive oil and lemon juice; add the dressing gradually so the mixture stays moist but holds together.

Plain tuna has 29.2 g of protein per 100 g, compared with 12 g in tuna salad. The salad’s added vegetables and dressing make it less protein-dense.