Asian Tuna Salad

Dairy Free
Health score
47%
Asian Tuna Salad
20 min.
2
672kcal

Suggestions


Looking for a refreshing and satisfying meal that’s both quick to prepare and bursting with flavor? Look no further than this delightful Asian Tuna Salad! Perfect for lunch or dinner, this dish combines the rich taste of albacore tuna with a vibrant medley of fresh vegetables, creating a nutritious and delicious main course that’s sure to please.

In just 20 minutes, you can whip up this dairy-free salad that not only tantalizes your taste buds but also keeps your health in check. The crunchy radishes and shredded carrots add a delightful texture, while the garlic and ginger infuse the salad with an aromatic kick. For those who enjoy a bit of heat, the serrano chile provides just the right amount of spice, making each bite an exciting experience.

What’s more, this salad is incredibly versatile! Serve it over a bed of crisp lettuce for a light meal, or mix it with cold soba noodles for a heartier option. With a caloric breakdown that balances protein, fats, and carbohydrates, this Asian Tuna Salad is not only delicious but also a smart choice for anyone looking to maintain a healthy lifestyle. So grab your ingredients and get ready to enjoy a bowl of goodness that’s as easy to make as it is to savor!

Ingredients

  • 10 ounces water-packed tuna white canned packed in water, drained
  • small radishes cut into wedges
  • large carrots shredded
  • clove garlic minced smashed
  • teaspoon ginger minced
  • 0.5  serrano chiles minced seeded for heat and adjust, can also sub some chili pepper flakes (taste )
  • Tbsp vegetable oil 
  • teaspoon sesame oil dark
  • Tbsp seasoned rice vinegar plain with a teaspoon of sugar)
  • servings salt and pepper black to taste
  • Tbsp cilantro leaves chopped
  •  spring onion whole chopped
  • ounces soba noodles fresh dry ()

Equipment

  • bowl

Directions

  1. the drained tuna, radishes, shredded carrot, garlic, ginger, chile, vegetable oil, dark sesame oil, and rice vinegar in a large bowl. Gently toss to combine.
  2. Add salt and pepper to taste. Refrigerate until ready to serve.
  3. When ready to serve, stir in the chopped cilantro and green onion.
  4. Serve with lettuce, or mixed in with cold, cooked soba noodles.

Nutrition Facts

Calories672kcal
Protein25.25%
Fat23.13%
Carbs51.62%

Properties

Glycemic Index
145.17
Glycemic Load
45.87
Inflammation Score
-10
Nutrition Score
36.185217421988%

Flavonoids

Pelargonidin
5.05mg
Luteolin
0.1mg
Kaempferol
0.24mg
Myricetin
0.04mg
Quercetin
1.19mg

Nutrients percent of daily need

Calories:672.08kcal
33.6%
Fat:17.87g
27.49%
Saturated Fat:2.85g
17.81%
Carbohydrates:89.69g
29.9%
Net Carbohydrates:88.28g
32.1%
Sugar:2.1g
2.33%
Cholesterol:51.03mg
17.01%
Sodium:1432.42mg
62.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.89g
87.77%
Selenium:96.57µg
137.95%
Vitamin A:6196.52IU
123.93%
Vitamin B3:18.15mg
90.76%
Manganese:1.6mg
80.11%
Vitamin B12:3.64µg
60.72%
Phosphorus:502.97mg
50.3%
Vitamin K:44.29µg
42.18%
Vitamin B1:0.62mg
41.28%
Vitamin B6:0.81mg
40.66%
Magnesium:148.12mg
37.03%
Iron:5.72mg
31.75%
Folate:87.14µg
21.78%
Zinc:3.04mg
20.24%
Potassium:702.95mg
20.08%
Copper:0.37mg
18.26%
Vitamin B2:0.3mg
17.43%
Vitamin B5:1.42mg
14.24%
Vitamin E:1.9mg
12.69%
Vitamin D:1.7µg
11.34%
Calcium:88.17mg
8.82%
Vitamin C:5.74mg
6.95%
Fiber:1.41g
5.64%