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Walnut, Dill & Tuna Salad

:  March 1998

Your rating: None Average: 4.4 (7 votes)

Looking for a new way to dress up your tuna salad routine? Try antioxidant-rich walnuts and fresh dill. Make it a meal: Serve over baby arugula and tomato slices with a slice of whole-grain bread.


Walnut, Dill & Tuna Salad Recipe

Makes: 2 servings, 1 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

Ingredients

  • 1 slice whole-grain bread
  • 1/4 cup reduced-sodium chicken broth
  • 3 tablespoons chopped walnuts
  • 2 tablespoons nonfat plain yogurt
  • 2 tablespoons lemon juice
  • 1 clove garlic
  • Pinch of, cayenne pepper
  • 1 6-ounce can chunk light tuna, drained and flaked (see Note)
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 2 tablespoons chopped fresh dill
  • Salt & freshly ground pepper, to taste

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Preparation

  1. Puree bread, broth, walnuts, yogurt, lemon juice, garlic and cayenne in a food processor. Transfer to a bowl and add tuna, carrot, celery and dill. Season with salt and pepper.

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: 233 calories; 8 g fat ( 1 g sat , 1 g mono ); 26 mg cholesterol; 15 g carbohydrates; 0 g added sugars; 26 g protein; 5 g fiber; 592 mg sodium; 494 mg potassium.

Nutrition Bonus: Vitamin A (106% daily value), Vitamin C (18% dv), Magnesium (17% dv), Zinc (15% dv)

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 3 lean meat, 1 fat


More From EatingWell

Recipe Categories

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

Season
Spring
Summer
Fall
Winter
Publication
March 1998
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