Mediterranean Tuna Salad

10 10 367
Ingredients Minutes Calories
Prep Cook Servings
10 min 0 min 2
Mediterranean Tuna Salad
Health Rating
A refreshing and light lunch! High in protein!

Ingredients


2 can drained White tuna, canned in water, drained
1/4 cup Mayonnaise, low fat (or vegenaise)
1/4 cup Kalamata olives (chopped)
1/8 small Red onion (finely chopped)
1/2 pepper(s) Roasted red peppers, canned (see roasting instructions below)
2 tbsp Basil, fresh (chopped)
1 tbsp drained Capers, canned
1 tbsp Lemon juice
1 pinch Salt and pepper
2 large Tomato (chopped)

Instructions


1. Pre-heat broiler to 400-500F

 

2. To roast peppers: cut stem off and remove the seeds, slice peppers lengthwise. Place peppers on a baking sheet on oven rack, leave peppers on broil for about 20 minutes. (oven temperatures may vary so stay close and keep checking) until peppers are slightly charred, then remove from heat with tongs.

 

3. Add all ingredients together except tomatoes in a large bowl then stir to combine.

 

4. Slice tomatoes into sixths, without cutting all the way through, then gently pry open.


5. Scoop Mediterranean Tuna Salad mixture into the center then serve.

Notes:

No mayonnaise/diary free?

cut in half one avocado, turn to separate, use half of the avocado to scoop out the contents and mash with a fork until it is creamy like mayo. Store the rest of the avocado in an 

or

you can use 1/4 cup of hummus

you can also find mayonnaise substitutes in your local grocery store in the health food section:

avocado mayonnaise, vegenaise 


Nutritional Highlights

Tuna

is a great source of high-quality protein. It consists of all the amino acids that are required by the body for growth and maintenance of lean muscle tissue. It also contains heart healthy omega 3 fatty acids. 


Nutrition Facts

Per Portion

Calories 367
Calories from fat 152
Calories from saturated fat 28.4
Total Fat 16.9 g
Saturated Fat 3.2 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.7 g
Monounsaturated Fat 4.8 g
Cholesterol 80 mg
Sodium 741 mg
Potassium 880 mg
Total Carbohydrate 12.3 g
Dietary Fiber 3.1 g
Sugars 6.5 g
Protein 41 g

Dietary servings

Per Portion


Meat 2.2
Vegetables 2.3

Energy sources


Pygal13%415.9812672618928114.9661889809797841%453.6669709891205242.6785054850514645%293.2606098804311181.7206663689312313%41%45%CarbohydratesFatProtein
Recipe from:
Lunch