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.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2009
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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Tips

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.

Nutrition Facts

343.3 calories; protein 18.8g 38% DV; carbohydrates 33g 11% DV; exchange other carbs 2; dietary fiber 8.4g 34% DV; sugars 4.1g; fat 16.3g 25% DV; saturated fat 2.3g 12% DV; cholesterol 20.4mg 7% DV; vitamin a iu 4974IU 100% DV; vitamin c 97.3mg 162% DV; folate 237.5mcg 59% DV; calcium 124mg 12% DV; iron 4.5mg 25% DV; magnesium 82.3mg 29% DV; potassium 814.5mg 23% DV; sodium 582.7mg 23% DV; thiamin 0.2mg 17% DV.

Reviews (5)

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5 Ratings
  • 5 star values: 5
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
03/14/2013
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. Read More
Rating: 5 stars
10/30/2011
Quick simple flavorful. I added some feta over the top. Delicious! Read More
Rating: 5 stars
10/30/2011
Yummy salad and very filling. Read More
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Rating: 5 stars
10/30/2011
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. Read More
Rating: 5 stars
10/30/2011
Not my favorite - maybe should have punched it up with cayenne. Read More