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Mediterranean Tuna Antipasto Salad for Two
Mediterranean Tuna Antipasto Salad for Two
5 Reviews
From: EatingWell Magazine, July/August 2009
Capers, red onion and fresh herbs give canned tuna and beans a light, fresh taste. Here we serve the tuna salad on a bed of greens. It also works well stuffed into a pita for a sandwich. Give it some extra kick with a pinch of crushed red pepper or cayenne. Serve with olive bread.
- By: EatingWell Test Kitchen
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- ½ 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed, or 1 7-ounce can
- 1 5- to 6-ounce can water-packed chunk light tuna, drained and flaked (see Note)
- ½ large red bell pepper, finely diced
- ¼ cup finely chopped red onion
- ¼ cup chopped fresh parsley, divided
- 2 teaspoons capers, rinsed
- ¾ teaspoon finely chopped fresh rosemary
- 4 tablespoons lemon juice, divided
- 2 tablespoons extra-virgin olive oil, divided
- Freshly ground pepper, to taste
- ⅛ teaspoon salt
- 4 cups mixed salad greens
Preparation
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Active
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Ready In
- Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 2 tablespoons lemon juice and 1 tablespoon oil in a medium bowl. Season with pepper. Combine the remaining 2 tablespoons lemon juice, 1 tablespoon oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens between 2 plates. Top each with the tuna salad.
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
- Per serving: 343 calories; 16 g fat(2 g sat); 8 g fiber; 33 g carbohydrates; 19 g protein; 238 mcg folate; 20 mg cholesterol; 4 g sugars; 0 g added sugars; 4,974 IU vitamin A; 97 mg vitamin C; 124 mg calcium; 4 mg iron; 583 mg sodium; 815 mg potassium
- Nutrition Bonus: Vitamin C (162% daily value), Vitamin A (99% dv), Folate (60% dv), Iron (22% dv)
- Carbohydrate Servings: 2
- Exchanges: 1 starch, 1 vegetable, 2½ lean meat, 2 fat
Reviews 5
March 14, 2013
By: Trtl_lvr
Fresh, Crisp and delicious
I used radish in it, no capers, no rosemary and put it into lettuce leaves with extra parsley and toast points. Absolutely going to be one of our staple recipes to be made again and again. No need for cayenne, just salt and pepper.
August 15, 2010
By: EatingWell User
Not my favorite - maybe should have punched it up with cayenne.
June 16, 2010
By: Veronica
Delicious and even better if the tuna mixture is made ahead so the flavors can mingle. I make it a meal by topping each serving with a hard boiled egg, quartered and 1/2 tomato, quartered. One can also vary the herbs. Lemon thyme is delightful with the tuna.
June 14, 2010
By: beulah
Yummy salad and very filling.
October 02, 2009
By: llund90808
Quick, simple, flavorful. I added some feta over the top. Delicious!
