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Mediterranean Tuna Antipasto Salad for Two

:  July/August 2009, EatingWell Serves Two

Your rating: None Average: 4.3 (23 votes)

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.


READER'S COMMENT:
"Not my favorite - maybe should have punched it up with cayenne. "
Mediterranean Tuna Antipasto Salad for Two Recipe

Makes: 2 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

  • 1/2 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

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Preparation

  1. 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.

Nutrition

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

Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Cooking for 2
Type of Dish
Main dish, combination meal
Main dish, fish/seafood
Salad, main dish
Ease of Preparation
Easy
Ethnic/Regional
Greek
Mediterranean
Total Time
30 minutes or less
Servings
2
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
High fiber
High potassium
Gluten free
Main Ingredient
Fish
Preparation/ Technique
No-cook
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
EatingWell Serves Two
July/August 2009
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