Smoked Tuna and Guacamole Salad

Gluten Free
Dairy Free
Very Healthy
Health score
74%
Smoked Tuna and Guacamole Salad
45 min.
4
246kcal

Suggestions


Indulge in a delightful culinary experience with our Smoked Tuna and Guacamole Salad, a dish that perfectly balances health and flavor. With a health score of 74, this gluten-free and dairy-free recipe is not only very healthy but also a feast for the senses. Ready in just 45 minutes, it serves four, making it an ideal choice for a family gathering or a casual get-together with friends.

This vibrant salad features creamy, ripe avocados that are mashed to perfection, creating a luscious guacamole base. The addition of fresh Boston lettuce, crisp Granny Smith apples, and peppery watercress adds a refreshing crunch, while the smoky tuna elevates the dish with its rich flavor. A hint of curry powder and a splash of hot pepper sauce provide an exciting twist that will tantalize your taste buds.

Whether you're looking for a side dish, antipasti, starter, or a healthy snack, this salad fits the bill. Pair it with a spicy white wine like Gewürztraminer for an unforgettable dining experience. Perfect for those who appreciate the art of healthy cooking, this Smoked Tuna and Guacamole Salad is sure to impress and satisfy. Dive into this deliciously nutritious dish and enjoy the burst of flavors in every bite!

Ingredients

  • 0.8 pound avocado pitted ripe peeled halved
  • cups bite-size pieces of boston lettuce 
  • tablespoons cilantro leaves chopped
  • 0.5 teaspoon curry powder 
  • small garlic clove minced
  •  granny smith apple--halved cored thinly sliced
  • tablespoons juice of lemon fresh
  • tablespoon olive oil extra-virgin
  •  dashes pepper sauce hot
  • servings salt and pepper freshly ground
  •  scallions minced
  • ounces tuna smoked thinly sliced (see Note)
  • cups watercress stemmed

Equipment

  • bowl
  • frying pan

Directions

  1. Make the dressing: In a small bowl, combine the cilantro and garlic. Using a fork, blend in the lemon juice, then the olive oil. Season with salt and pepper.
  2. Make the salad: In a small skillet, toast the curry powder over low heat until fragrant, about 30 seconds. Scrape the powder into a medium bowl.
  3. Add the avocado and mash it to a puree.
  4. Add the scallions, lemon juice and garlic and continue mashing until light and very smooth. Season with hot sauce, salt and pepper.
  5. In a large bowl, combine the lettuce with the watercress and apple slices.
  6. Add the dressing and toss well. Arrange the salad on 4 plates. Using 2 spoons, shape 16 mounds of guacamole and set 4 in the center of each salad. Arrange the smoked tuna slices around the guacamole and serve.
  7. Wine Recommendation: The smoky flavors here suggest a spicy white like Gewrztraminer. Try the 1997 Hugel Jubile from Alsace.
  8. Notes: Smoked tuna is available at specialty food shops and many supermarkets. It can also be ordered from Ducktrap River Fish Farm (800-828-3825).One Serving Calories 231 kcal, Total Fat 14 gm, Saturated Fat 2 gm

Nutrition Facts

Calories246kcal
Protein17.46%
Fat57.03%
Carbs25.51%

Properties

Glycemic Index
50.75
Glycemic Load
2.49
Inflammation Score
-10
Nutrition Score
23.756086722664%

Flavonoids

Cyanidin
1mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.74mg
Epigallocatechin 3-gallate
0.21mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Luteolin
0.06mg
Kaempferol
4.08mg
Myricetin
0.05mg
Quercetin
9.81mg

Nutrients percent of daily need

Calories:246.22kcal
12.31%
Fat:16.73g
25.74%
Saturated Fat:2.44g
15.25%
Carbohydrates:16.84g
5.61%
Net Carbohydrates:8.85g
3.22%
Sugar:6.39g
7.1%
Cholesterol:15.31mg
5.1%
Sodium:325.37mg
14.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.53g
23.06%
Vitamin K:153.91µg
146.58%
Vitamin A:3283.71IU
65.67%
Selenium:29.97µg
42.82%
Folate:134.21µg
33.55%
Fiber:7.99g
31.95%
Vitamin C:25.62mg
31.05%
Vitamin B3:6.1mg
30.49%
Vitamin B6:0.48mg
23.88%
Potassium:804.48mg
22.99%
Vitamin E:2.9mg
19.33%
Vitamin B12:1.09µg
18.21%
Manganese:0.36mg
17.82%
Phosphorus:147.51mg
14.75%
Vitamin B5:1.46mg
14.59%
Vitamin B2:0.23mg
13.69%
Iron:2.41mg
13.38%
Magnesium:52.63mg
13.16%
Copper:0.23mg
11.54%
Vitamin B1:0.14mg
9.55%
Calcium:74.98mg
7.5%
Zinc:1.06mg
7.07%
Vitamin D:0.51µg
3.4%
Source:My Recipes