Rating: 5 stars
6 Ratings
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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.

EatingWell Test Kitchen
Source: EatingWell Magazine, July/August 2009

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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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.

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Tips

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 Facts

343 calories; protein 18.8g; carbohydrates 33g; dietary fiber 8.4g; sugars 4.1g; fat 16.3g; saturated fat 2.3g; cholesterol 20.4mg; vitamin a iu 4974IU; vitamin c 97.3mg; folate 237.5mcg; calcium 124mg; iron 4.5mg; magnesium 82.3mg; potassium 814.5mg; sodium 582.7mg; thiamin 0.2mg.
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