Mediterrean Tuna Salad

Gluten Free
Dairy Free
Health score
22%
Mediterrean Tuna Salad
45 min.
2
522kcal
18.52%sweetness
6.74%saltiness
15.29%sourness
3.89%bitterness
3.56%savoriness
100%fattiness
0%spiciness

Ingredients

  • servings arugula 
  • tablespoon balsamic vinegar red
  • tablespoon capers chopped
  •  kalamata olives black pitted chopped
  • tablespoons mayonnaise 
  • tablespoons olive oil 
  • tablespoon flat parsley italian chopped
  •  roma tomatoes diced seeded
  • servings the salad mixed
  • small shallots finely chopped
  • oz albacore solid tuna white canned
  • 0.5 teaspoon sugar 
  • tablespoons citrus champagne vinegar 

Equipment

  • bowl
  • ramekin

Directions

  1. In a small bowl or ramekin, add the finely chopped shallot and cover with white wine vinegar and 1/2 teaspoon of sugar.Set aside and let marinate while preparing the tuna.
  2. Drain the tuna removing any excess water.In a bowl, add the tuna and with a fork; break into bite size pieces.
  3. Add the remaining ingredients and mix well.
  4. Serve on a bed of mixed salad, tossed with olive oil and red balsamic vinaigrette. The ratio for the vinaigrette is 1 part vinegar to 3 parts oil.
  5. Garnish with whole kalamata olives and parsley.

Nutrition Facts

Calories522kcal
Protein21.66%
Fat72%
Carbs6.34%

Properties

Glycemic Index
151.05
Glycemic Load
2.33
Inflammation Score
-8
Nutrition Score
22.737826086957%

Flavonoids

Naringenin
0.21mg
Apigenin
4.33mg
Luteolin
0.11mg
Isorhamnetin
0.43mg
Kaempferol
8.8mg
Myricetin
0.34mg
Quercetin
7.88mg

Taste

Sweetness:
18.52%
Saltiness:
6.74%
Sourness:
15.29%
Bitterness:
3.89%
Savoriness:
3.56%
Fattiness:
100%
Spiciness:
0%

Nutrients percent of daily need

Calories:521.66kcal
26.08%
Fat:41.55g
63.92%
Saturated Fat:6.09g
38.03%
Carbohydrates:8.22g
2.74%
Net Carbohydrates:6.7g
2.44%
Sugar:4.38g
4.86%
Cholesterol:36.64mg
12.21%
Sodium:800.52mg
34.81%
Protein:28.12g
56.25%
Selenium:60.46µg
86.37%
Vitamin K:89.71µg
85.44%
Vitamin B3:12.15mg
60.74%
Vitamin E:6.49mg
43.25%
Vitamin B12:2.2µg
36.66%
Phosphorus:308.37mg
30.84%
Vitamin B6:0.54mg
27.07%
Vitamin A:1196.57IU
23.93%
Vitamin C:18.93mg
22.95%
Potassium:586.89mg
16.77%
Magnesium:54.21mg
13.55%
Copper:0.22mg
11.23%
Folate:43.38µg
10.85%
Manganese:0.2mg
10.17%
Iron:1.8mg
9.99%
Vitamin B2:0.13mg
7.45%
Fiber:1.52g
6.09%
Vitamin B5:0.56mg
5.59%
Zinc:0.77mg
5.14%
Calcium:47.89mg
4.79%
Vitamin B1:0.06mg
3.91%