Garden Tuna Salad

Gluten Free
Dairy Free
Health score
35%
Garden Tuna Salad
45 min.
4
334kcal

Suggestions


Welcome to a delightful dining experience with our Garden Tuna Salad, a dish that encapsulates the freshness of garden vegetables and the savory richness of tuna. Perfectly gluten-free and dairy-free, this refreshing salad is not just a meal; it’s a celebration of vibrant flavors and textures that are sure to please your palate. Whether you’re looking for a quick lunch, a hearty dinner, or a satisfying main course, this recipe is versatile enough to fit any occasion.

Imagine sitting down to a plate brimming with crisp romaine lettuce, tender celery, and juicy cherry tomatoes, all topped with a fantastic blend of perfectly seasoned tuna and hard-cooked eggs. This salad is not just tasty; it’s also packed with nutritional benefits and a calorific balance that caters to health-conscious individuals. With approximately 334 kcal per serving, you can indulge guilt-free while enjoying the delicious combination of protein, healthy fats, and fresh veggies.

In just 45 minutes, you can prepare a dish that serves four, making it perfect for gatherings or a family dinner. So, roll up your sleeves and gather your ingredients for a culinary adventure that’ll not only satisfy your hunger but also impress your guests with its beautiful presentation and unforgettable flavors. Dive into our Garden Tuna Salad and discover a new favorite that brings joy to your table!

Ingredients

  • cups boston lettuce leaves rinsed
  • 0.3 cup capers drained
  • cup celery stalks finely chopped
  • cup cherry tomatoes stemmed rinsed drained (see notes)
  • 0.5 teaspoon pepper 
  • large hardboiled eggs shelled
  •  optional: lemon rinsed cut into 8 wedges
  • 0.8 cup mayonnaise sour reduced-fat (regular, or half and half cream)
  • tablespoons parsley minced
  • tablespoons onion red finely chopped
  • servings salt 
  • 12 oz water-packed tuna albacore or chunk-style drained well canned
  • 0.5 cup olives black ripe drained (see notes)

Equipment

  • bowl

Directions

  1. Put tuna in a bowl. Coarsely chop 2 eggs; add to tuna.
  2. Cut remaining eggs in half lengthwise and set aside.
  3. Add celery, capers, and onion to bowl; mix well with a fork, breaking tuna into small pieces.
  4. Add 3/4 cup mayonnaise and 1/2 teaspoon pepper and mix.
  5. Add more mayonnaise, if desired. Season to taste with salt (be cautious - capers are salty).
  6. Arrange lettuce and celery leaves equally in four wide, shallow bowls. Mound tuna salad on greens, sprinkle with parsley, and dust with paprika if desired. Set an egg half alongside each salad and garnish with tomatoes, olives, and lemon wedges. Season salads to taste with juice from wedges and more salt and pepper.

Nutrition Facts

Calories334kcal
Protein31.56%
Fat49.12%
Carbs19.32%

Properties

Glycemic Index
37.13
Glycemic Load
0.75
Inflammation Score
-10
Nutrition Score
35.538695625637%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
2.88mg
Luteolin
0.89mg
Isorhamnetin
0.38mg
Kaempferol
14.54mg
Myricetin
0.29mg
Quercetin
27.52mg

Nutrients percent of daily need

Calories:333.8kcal
16.69%
Fat:18.81g
28.94%
Saturated Fat:3.74g
23.4%
Carbohydrates:16.65g
5.55%
Net Carbohydrates:11.49g
4.18%
Sugar:6.68g
7.43%
Cholesterol:223.84mg
74.61%
Sodium:1393.07mg
60.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.19g
54.39%
Vitamin K:293.11µg
279.15%
Vitamin A:8642.31IU
172.85%
Selenium:76.3µg
109.01%
Folate:222.7µg
55.68%
Vitamin B3:9.76mg
48.8%
Vitamin B12:2.74µg
45.68%
Vitamin C:34.69mg
42.05%
Iron:5.84mg
32.46%
Phosphorus:312.62mg
31.26%
Vitamin B6:0.62mg
30.78%
Vitamin B2:0.52mg
30.63%
Manganese:0.58mg
29.05%
Potassium:1004.22mg
28.69%
Vitamin E:3.21mg
21.4%
Fiber:5.15g
20.62%
Magnesium:71.6mg
17.9%
Calcium:164.33mg
16.43%
Vitamin B1:0.24mg
15.76%
Vitamin D:2.12µg
14.14%
Vitamin B5:1.39mg
13.89%
Zinc:1.76mg
11.72%
Copper:0.21mg
10.45%
Source:My Recipes