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Mediterranean Tuna Antipasto Salad

:  July/August 2009

Your rating: None Average: 4.1 (127 votes)

Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.


READER'S COMMENT:
"This is a nice light salad. It was particularly great served on a bed of arugula. It was a really nice balance of flavors. For the dressing, I used the juice of 1 lemon which was about 1/4 cup, plus about a teaspoon of dijon mustard,...
Mediterranean Tuna Antipasto Salad Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
  • 1 large red bell pepper, finely diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 1/2 teaspoons finely chopped fresh rosemary
  • 1/2 cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • 1/4 teaspoon salt
  • 8 cups mixed salad greens

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Preparation

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Tips & Notes

  • 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

Per serving: 290 calories; 16 g fat ( 2 g sat , 11 g mono ); 12 mg cholesterol; 28 g carbohydrates; 17 g protein; 9 g fiber; 505 mg sodium; 638 mg potassium.

Nutrition Bonus: Vitamin C (160% daily value), Vitamin A (100% dv), Folate (42% dv), Potassium & Iron (20% dv).

Carbohydrate Servings: 1

Exchanges: 1 starch, 1 vegetable, 2 1/2 lean meat, 2 fat


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Recipe Categories

Style/Theme
Everyday favorites
Kid-friendly
Picnic
Potluck
Quick (total 30 min. or less)
Budget
Entertaining, casual
Health & Diet Considerations
High fiber
High potassium
Gluten free
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Ease of Preparation
Easy
Main Ingredient
Fish
Preparation/ Technique
No-cook
Meal/Course
Brunch
Lunch
Dinner

Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Salad, main dish
Season
Spring
Summer
Fall
Winter
Ethnic/Regional
Italian
Mediterranean
Holiday
July 4th
Mother's Day
Publication
July/August 2009
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