Mediterrean Tuna Salad

Need a gluten free, dairy free, and pescatarian main course? Mediterrean Tuna Salad could be a spectacular recipe to try. For $2.43 per serving, this recipe covers 23% of your daily requirements of vitamins and minerals. One serving contains 522 calories, 28g of protein, and 42g of fat. This recipe serves 2. 7 people were impressed by this recipe. This recipe from Foodista requires arugula, roma tomato, capers, and kalamatan olives. From preparation to the plate, this recipe takes around 45 minutes. With a spoonacular score of 73%, this dish is good. Similar recipes include Mediterrean Mixed Bean Salad with Artichokes & Marinated Feta, Sunday's Healthy, Yummy, Real Tuna Salad - for Tuna Salad, Melt, and Health Benefits of Tuna: Mediterranean Tunan Antipasto Salad.

Servings: 2

 

Ingredients:

arugula

1 tablespoon red balsamic vinegar

1 tablespoon capers, chopped

6 black kalamata black olives, pitted and chopped

2 tablespoons mayonnaise

3 tablespoons olive oil

1 tablespoon Italian parsley, chopped

1 Roma tomato,seeded and diced

mixed spring salad

1 small shallot, finely chopped

1 7 oz can Albacore solid white tuna

1/2 teaspoon sugar

2 tablespoons white wine vinegar

Equipment:

ramekin

bowl

Cooking instruction summary:

  1. In a small bowl or ramekin, add the finely chopped shallot and cover with white wine vinegar and 1/2 teaspoon of sugar.
  2. Set aside and let marinate while preparing the tuna.
  3. Drain the tuna removing any excess water.
  4. In a bowl, add the tuna and with a fork; break into bite size pieces.
  5. Add the remaining ingredients and mix well.
  6. Serve on a bed of mixed salad, tossed with olive oil and red balsamic vinaigrette. The ratio for the vinaigrette is 1 part vinegar to 3 parts oil.
  7. Garnish with whole kalamata olives and parsley.

 

Step by step:


1. In a small bowl or ramekin, add the finely chopped shallot and cover with white wine vinegar and 1/2 teaspoon of sugar.Set aside and let marinate while preparing the tuna.

2. Drain the tuna removing any excess water.In a bowl, add the tuna and with a fork; break into bite size pieces.

3. Add the remaining ingredients and mix well.

4. Serve on a bed of mixed salad, tossed with olive oil and red balsamic vinaigrette. The ratio for the vinaigrette is 1 part vinegar to 3 parts oil.

5. Garnish with whole kalamata olives and parsley.


Nutrition Information:

Quickview
521 Calories
28g Protein
41g Total Fat
8g Carbs
22% Health Score
Limit These
Calories
521
26%

Fat
41g
64%

  Saturated Fat
6g
38%

Carbohydrates
8g
3%

  Sugar
4g
5%

Cholesterol
36mg
12%

Sodium
800mg
35%

Get Enough Of These
Protein
28g
56%

Selenium
60µg
86%

Vitamin K
89µg
85%

Vitamin B3
12mg
61%

Vitamin E
6mg
43%

Vitamin B12
2µg
37%

Phosphorus
308mg
31%

Vitamin B6
0.54mg
27%

Vitamin A
1196IU
24%

Vitamin C
18mg
23%

Potassium
586mg
17%

Magnesium
54mg
14%

Copper
0.22mg
11%

Folate
43µg
11%

Manganese
0.2mg
10%

Iron
1mg
10%

Vitamin B2
0.13mg
7%

Fiber
1g
6%

Vitamin B5
0.56mg
6%

Zinc
0.77mg
5%

Calcium
47mg
5%

Vitamin B1
0.06mg
4%

covered percent of daily need
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The earliest form of eating processed food occurred in early hunting cultures when the men who made a kill would be rewarded with a meal of the partially digested contents of the stomach of their prey.

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