Basil Pesto Tuna Salad

6 5 940
Ingredients Minutes Calories
Prep Cook Servings
5 min 0 min 2
Basil Pesto Tuna Salad
Health Highlights

Ingredients


1 can drained White tuna, canned in oil, drained (15oz can light)
2 tbsp Basil pesto (see Low FODMAP recipe below)
1 tbsp Green onion (minced; (scallion) tops)
1 tbsp drained Capers, canned
1/4 whole lemon(s) Lemon juice
1 dash Salt and pepper (Kosher; freshly ground; to taste)
250 gm Low-FODMAP Basil Pesto

Low-FODMAP Basil Pesto

1/4 cup Pine nuts, dried
2 cup Basil, fresh
1/2 cup Extra virgin olive oil, garlic-infused (see recipe)
1/2 cup Parmigiano-Reggiano (or Pecorino Romano)
1 dash Black pepper (Freshly ground; to taste)
1/4 cup Lemon juice

Instructions


  1. Drain can of tuna and flake in a bowl.
  2. Add pesto, green onion tops, capers, lemon juice then stir to combine.
  3. Season to taste with salt and pepper

Instructions for "Low-FODMAP Basil Pesto"

  1. Toast pine nuts in a small skillet over low heat, stirring frequently and taking care not to burn (see picture below).  Cool to room temperature.
  2. Add basil, garlic-infused olive oil, cheese, pine nuts, and a few turns of freshly ground black pepper to the food processor or blender.  Blend until smooth. 
  3. Taste and adjust seasonings as necessary.
  4. Transfer pesto to a container and if not using it immediately, squeeze fresh lemon juice on top. Lemon juice acts as a natural preservative to keep the pesto bright green. 

 

Notes:

Pesto recipe makes 250 mL.  Use 2 tbsp for the basil pesto tuna salad.


Tuna

is a great source of protein and Omega 3 fatty acids!


Nutrition Facts

Per Portion

Calories 940
Calories from fat 768
Calories from saturated fat 137
Total Fat 85 g
Saturated Fat 15.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 12.5 g
Monounsaturated Fat 48 g
Cholesterol 45 mg
Sodium 921 mg
Potassium 589 mg
Total Carbohydrate 8.0 g
Dietary Fiber 3.0 g
Sugars 2.0 g
Protein 36 g

Dietary servings

Per Portion


Fruit 0.3
Meat 1.2
Meat Alternative 0.5
Milk Alternative 0.5

Energy sources


Pygal3%387.5733485753955107.5774234459109882%414.27267695712203275.7802334373516%338.88338927839953117.4791200851772482%16%CarbohydratesFatProtein
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