Mediterranean Tuna Antipasto Salad for Two
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.
- 1/2 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)
- 1/2 large red bell pepper, finely diced
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley, divided
- 2 teaspoons capers, rinsed
- 3/4 teaspoon finely chopped fresh rosemary
- 4 tablespoons lemon juice, divided
- 2 tablespoons extra-virgin olive oil, divided
- Freshly ground pepper, to taste
- 1/8 teaspoon salt
- 4 cups mixed salad greens
- 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.
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.
Per serving: 326 calories; 17 g fat (2 g sat, 11 g mono); 17 mg cholesterol; 28 g carbohydrates; 22 g protein; 10 g fiber; 652 mg sodium; 681 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
More From EatingWell
Our healthy Labor Day recipes are a delicious way to...
Don’t be fooled: granola sounds healthy, but it's often high...
Using healthy ingredients such as nuts, dried fruit and whole...
Summer's bounty of fresh berries invites creativity. From...
Fiber-rich okra is delicious, whether pickled, roasted or...
From healthy blueberry muffins and blueberry pancakes topped...
If you’re following the Paleo Diet then you know that you...
While nothing quite beats eating quickly boiled or grilled...
Fresh, sun-ripened tomatoes not only taste wonderful, they...
Add these healthy and delicious recipes to your gluten-free...
When summer tomatoes from backyard gardens and farmstands hit...
When the produce section looks bleak, turn to the freezer....
If you’re craving an easy dessert tonight, we have just what...
The Meatless Monday movement is growing in popularity across...
Potassium plays a vital role in keeping your heart healthy...
Go beyond the gin and tonic this summer and mix up cocktails...
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- Ease of Preparation