Dijon Tuna Cucumber Boats with Crunchy Pepitas
Crisp cucumber halves filled with zesty Dijon tuna salad and topped with crunchy pumpkin seeds. A fast, satisfying pescatarian lunch naturally packed with protein and healthy fats without avocado.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Ashley + Lila
Ashley created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 5 steps complete
Next: Halve the cucumber lengthwise
- 01
Halve the cucumber lengthwise
Halve the cucumber lengthwise. Use a small spoon to gently scoop out the inner seeds, creating two hollow boats.
Tap card to mark done - 02
Combine the drained albacore tuna
In a small mixing bowl, combine the drained albacore tuna, olive oil mayonnaise, extra virgin olive oil, Dijon mustard, finely diced red onion, and lemon juice. Season with a pinch of salt and black pepper, then stir until well combined.
Look for: well combined
Tap card to mark done - 03
Scoop the tuna salad mixture evenly into…
Scoop the tuna salad mixture evenly into the hollowed cucumber boats.
Tap card to mark done - 04
Top the stuffed cucumber boats with the…
Top the stuffed cucumber boats with the toasted pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Serve immediately
Serve immediately, or refrigerate the prepared tuna filling in a sealed container for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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