Health

Fresh Tuna Salad

fresh-tuna-salad Rita Maas

Ingredients

  • 2 (1-ounce) slices multigrain bread
  • Cooking spray
  • 1 (1-pound) tuna steak (about 3/4-inch thick)
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/3 cup low-fat Italian salad dressing
  • 1/2 teaspoon dried tarragon
  • 8 cups mesclun salad greens
  • 2 cups cherry tomatoes, halved
  • 1/4 cup sliced red onion

Preparation


Coat both sides of bread with cooking spray; toast. Cut into 1-inch pieces.

Sprinkle tuna with salt and pepper; coat with cooking spray. Heat a nonstick skillet coated with cooking spray over medium-high heat; cook tuna 2 minutes on each side or until desired degree of doneness. Cool 5 minutes; cut into 1-inch cubes.

Combine dressing and tarragon in a small bowl. Combine greens, tomatoes, and onion in a bowl; toss with dressing. Add tuna and bread; toss well.



    Fresh or canned, tuna is a great source of protein because it's low in saturated fat, the kind of fat that promotes heart disease. Multigrain bread, which is higher in fiber than white, is used to make some tasty croutons for this easy, main-course salad.
  • Yield: serves 4 (serving size: 2 1/2 cups)

Nutritional Information

Calories per serving: 214
Caloriesfromfat per serving: 17%
Fat per serving: 4.1g
Saturated fat per serving: 0.7g
Monounsaturated fat per serving: 0.9g
Polyunsaturated fat per serving: 1.9g
Protein per serving: 30.4g
Carbohydrate per serving: 14.5g
Fiber per serving: 4.3g
Cholesterol per serving: 52mg
Iron per serving: 3.2mg
Sodium per serving: 601mg
Calcium per serving: 98mg

Good to Know

Step outside the can with fresh tuna, rich in essential fatty acids. You can serve this as a salad or on multigrain bread.

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