Mediterranean Tuna Salad
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
391
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 391 cal. | (19 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 11 μg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 14.6 mg | (122 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 63 mg | (66 %) | ||
| Potassium | 593 mg | (15 %) | ||
| Calcium | 121 mg | (12 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 54 μg | (27 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 198 mg | |||
| Cholesterol | 103 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Tuna Can (in its own juice)
- 1 onion
- 1 garlic clove
- 1 Tbsp Caper
- 80 grams black Olives (pitted)
- 1 Red Bell pepper
- 150 grams Yogurt (0.1% fat)
- 50 grams Mayonnaise
- cayenne pepper
- 1 tsp lemon juice
- salt
- ½ Iceberg lettuce (300 grams)
Preparation steps
1.
Drain the tuna well and break apart with a fork. Peel the onion and garlic and finely chop both. Chop the capers coarsely and cut the well drained olives into rings. Rinse the pepper, cut in half, remove seeds and ribs and cube small.
2.
Mix the yogurt with the mayonnaise until smooth. Stir in all prepared salad ingredients and season with cayenne pepper, lemon juice and salt.
3.
Trim the iceberg lettuce, rinse and cut into fine strips. Arrange on plates and serve with the tuna salad.
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