Sesame Tuna Salad
From EatingWell: September/October 2010
Toasted sesame oil transforms a humble staple like canned tuna into an elegant supper. We love the crunch of napa cabbage in this salad, but romaine lettuce would also work if you happen to have that on hand.
- 1/4 cup rice vinegar or lemon juice
- 3 tablespoons canola oil
- 2 tablespoons reduced-sodium soy sauce
- 1 tablespoon toasted sesame oil
- 1 1/2 teaspoons sugar
- 1 1/2 teaspoons minced fresh ginger
- 2 5- to 6-ounce cans water-packed chunk light tuna, drained
- 1 cup sliced sugar snap peas or snow peas
- 2 scallions, sliced
- 6 cups thinly sliced napa cabbage
- 4 radishes, julienne-cut or sliced
- 1/4 cup fresh cilantro leaves
- 1 tablespoon sesame seeds
- Freshly ground pepper to taste
- Whisk vinegar (or lemon juice), canola oil, soy sauce, sesame oil, sugar and ginger in a small bowl.
- Combine 3 tablespoons of the dressing with tuna, peas and scallions in a medium bowl.
- Divide cabbage among 4 plates. Mound one-fourth of the tuna mixture (about 1/2 cup) in the center of each plate and garnish with radishes, cilantro and sesame seeds. Drizzle with the remaining dressing (about 2 tablespoons per salad) and season with pepper.
Per serving: 228 calories; 16 g fat (2 g sat, 9 g mono); 12 mg cholesterol; 9 g carbohydrates; 2 g added sugars; 14 g protein; 3 g fiber; 353 mg sodium; 200 mg potassium.
Nutrition Bonus: Vitamin C (80% daily value), Vitamin A (37% dv).
Carbohydrate Servings: 1/2
Exchanges: 2 vegetable, 1 1/2 lean meat, 3 fat
More From EatingWell
Our easy holiday appetizer recipes are great for a holiday...
Citrus fruit, such as grapefruit, lemons, limes and oranges,...
Kale and other dark leafy greens are a flavorful, vitamin-...
Making a quick and healthy dinner when you really pressed for...
A piping hot bowl of soup is the ultimate comfort food during...
Decadent cream-based soups are typically loaded with...
Enjoy seasonal fresh fruit even in winter with these healthy...
Winter salads can taste like a refreshing start to those...
Save money on food during the holiday season but still eat...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
Picture this: You arrive home tired and frazzled, and the...
Our gluten-free cookie recipes are a healthy and delicious...
Whether you’re making Christmas cookies for your annual...
End your holiday meal on a sweet note with our healthy...
Spend more time with friends and family and less time in the...
Our festive holiday cocktails, including healthy recipes for...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- September/October 2010