10-MIN MEDITERRANEAN TUNA SALAD (BOLD & HEALTHY)
Healthy tuna salad without mayo, prepared the Mediterranean way with lots of crunchy vegetables, fresh herbs, and a zesty Dijon dressing! I like using wild-caught Albacore or Yellowfin tuna, and I tend to choose tuna packed in water. To change up this easy tuna salad, add some chopped pink pickles, diced carrots, chopped bell peppers, or different fresh herbs. Serve healthy tuna salad in a pita sandwich, in lettuce wraps, or as an appetizer over sweet roasted tomatoes.
Provided by Suzy Karadsheh
Categories Salad
Number Of Ingredients 16
Steps:
- To make the zesty mustard vinaigrette, in a small bowl, whisk together the Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, salt and pepper, and crushed pepper flakes (if using), and whisk again until well-blended. Set aside briefly.
- To make the tuna salad, in a large salad bowl, combine the tuna with the chopped vegetables, Kalamata olives, chopped fresh parsley and mint leaves. Mix gently with a wooden spoon.
- Pour the dressing over the tuna salad. Mix again to make sure the tuna salad is evenly coated with the dressing. Cover and refrigerate for half an hour before serving. When ready to serve, toss the salad gently to refresh.
Nutrition Facts : Calories 193.7 kcal, Sugar 1.5 g, Sodium 371.8 mg, Fat 14.7 g, SaturatedFat 1.9 g, Carbohydrate 5.6 g, Fiber 1.9 g, Protein 12.1 g, Cholesterol 20 mg, UnsaturatedFat 11.8 g, ServingSize 1 serving
TUNA SALAD WITH HERB TOAST
Provided by Food Network Kitchen
Categories main-dish
Time 20m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Preheat the broiler. Whisk the mayonnaise, herbs and 1/2 teaspoon each salt and pepper in a large bowl. Spread 1/2 tablespoon of the herbed mayonnaise on each slice of bread; transfer to a baking sheet. Broil until the bread is lightly toasted, about 2 minutes.
- Whisk the vinegar into the remaining herbed mayonnaise. Add the lettuce, cucumber, chickpeas, tomatoes, celery, pickles and tuna and toss to combine; season with salt and pepper. Divide among plates and serve with the toast.
Nutrition Facts : Calories 494 calorie, Fat 21 grams, SaturatedFat 3 grams, Cholesterol 37 milligrams, Sodium 983 milligrams, Carbohydrate 47 grams, Fiber 9 grams, Protein 29 grams
MEDITERRANEAN TUNA SALAD
Provided by Food Network Kitchen
Time 25m
Yield 4 servings
Number Of Ingredients 12
Steps:
- Make the dressing: Whisk the mustard, lemon zest and lemon juice in a small bowl. Slowly whisk in the olive oil until well blended. Whisk in the dill, 1/2 teaspoon salt, and pepper to taste.
- Toss the tuna, chickpeas, cucumber, scallions and tomatoes with 1/4 cup of the dressing in a medium bowl.
- Heat a grill pan over medium-high heat. Lightly brush both sides of the pita with olive oil and season with salt and pepper. Cook until golden, about 1 minute per side. Cool slightly and cut into wedges.
- Toss the romaine with the remaining dressing and divide among bowls. Top with the tuna salad and serve with the grilled pita.
Nutrition Facts : Calories 504, Fat 23 grams, SaturatedFat 3 grams, Cholesterol 36 milligrams, Sodium 812 milligrams, Carbohydrate 44 grams, Fiber 8 grams, Protein 31 grams
MEDITERRANEAN TUNA SALAD
This recipe was given to me by a friend of my sister's, who is a nutritionist/dietitian for a living. I thought it might be bad, but holy crap it was so easy to make and tasted like heaven. Even if you don't like one of the ingredients, try it and THEN judge! ;o)
Provided by DellaRun
Categories Lunch/Snacks
Time 25m
Yield 9 cups, 6 serving(s)
Number Of Ingredients 11
Steps:
- Cook rice according to package directions; after, set aside to cool.
- While rice cools, steam the green beans until tender-crisp; then rinse under cold, running water.
- Transfer the green beans to a large serving bowl and add the celery, bell pepper, onion and basil.
- Add the rice and dressing (the dressing is comprised of the last 4 ingredients listed).
- Toss to combine, then add tuna.
- Toss to combine and eat immediately or cover and refrigerate until serving time. (I prefer to refrigerate for a few hours.).
- (Additional notes: you can also use frozen green beans in lieu of fresh for the recipe if necessary, but please use FRESH basil! It makes all the difference to not be using a dried spice. Also, I love to serve these as tacos/burritos on whole wheat tortillas, but you can serve them however you want!).
Nutrition Facts : Calories 329.7, Fat 12.6, SaturatedFat 2.1, Cholesterol 35.7, Sodium 556.5, Carbohydrate 30, Fiber 3, Sugar 3, Protein 23.6
GRIDDLED TUNA WITH BEAN & TOMATO SALAD
The fresh tuna in this dish has a lovely meaty texture that's even better when marinated before cooking
Provided by Good Food team
Categories Dinner, Main course
Time 1h10m
Number Of Ingredients 13
Steps:
- Put the tuna in a shallow dish, drizzle over the oil and lemon juice, scatter over the garlic and rosemary. Turn the tuna so it's well coated. Cover and put in the fridge for 30 minutes (you can leave it for longer if convenient).
- Tip the beans into a large bowl. Toss in the tomatoes, onion and rocket. Put the oil, lemon juice, mustard, honey and salt and pepper in a screw top jar. Seal and put aside.
- Heat a cast iron ridged grill pan or frying pan until very hot. Cook the tuna on a moderately high heat for 2 minutes each side - don't overcook or it will be dry.
- Shake the dressing. Pour over the salad. Mix. Serve the salad with the tuna on top.
Nutrition Facts : Calories 565 calories, Fat 26 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 2 grams sugar, Fiber 9 grams fiber, Protein 54 grams protein, Sodium 0.67 milligram of sodium
MEDITERRANEAN TUNA SALAD
Make and share this Mediterranean Tuna Salad recipe from Food.com.
Provided by Susiecat too
Categories Lunch/Snacks
Time 10m
Yield 8-10 serving(s)
Number Of Ingredients 10
Steps:
- Drain tuna and flake into a mixing bowl.
- Coarsely chop, or quarter, artichoke hearts and mix with tuna.
- Add remaining ingredients, mix gently until just blended.
Nutrition Facts : Calories 164.6, Fat 11.1, SaturatedFat 3.5, Cholesterol 28.7, Sodium 300.2, Carbohydrate 3.7, Fiber 1.5, Sugar 1.1, Protein 12.7
ITALIAN TOMATO HERB BREAD
Make and share this Italian Tomato Herb Bread recipe from Food.com.
Provided by Sharon123
Categories Yeast Breads
Time 1h25m
Yield 2 loaves
Number Of Ingredients 15
Steps:
- Heat tomato puree in microwave or on stovetop to 100º F-110ºF. Stir in yeast and sugar; allow to stand 5 minutes. Add onions.
- Combine 4 cups (white and whole wheat) flour, salt, Italian seasoning, basil, garlic powder, black pepper and celery seed in large mixing bowl. Beat in tomato mixture and melted butter. Stir in 1-3/4 cups flour; mix well with electric mixer.
- Knead 5 to 10 minutes on a floured surface until dough is smooth and elastic. Place in a greased bowl; cover and let rise about 40 minutes or until double.
- Punch down; divide the dough in half. Form each half into a round loaf and place in a greased 9-inch round cake pan, or place both loaves on a greased baking sheet. Cover; let rise about 40 minutes or until double. Brush surface with egg white.
- Bake at 350º F for 40 to 45 minutes. Enjoy!
MEDITERRANEAN TUNA SALAD ON GRILLED TOMATO HERB BREAD
A very tasty dish, the flavor of the tuna salad with the marinated green beans is one you just cant miss. Chilling in the refrigerator overnight is best but could be ready to serve in one to two hours.
Provided by lauralie41
Categories Tuna
Time 2h45m
Yield 4 serving(s)
Number Of Ingredients 19
Steps:
- In medium mixing bowl combine diced tomato, 1 tablespoon oil, lemon juice, mustard, 2 large cloves of garlic finely chopped, and dried basil. Mix well and let stand for five minutes. Add tuna, celery, and fresh basil to tomato mixture and combine well. Cover and refrigerate for one to two hours or overnight. Stir before serving.
- In another medium bowl, add remaining fresh basil, fresh oregano, and vinegar. Mix well and let stand for 10 minutes. Add onion and remaining garlic. Set aside.
- Rinse fresh green beans well and snap ends off. Drop beans into medium pot of boiling water just until they begin to get tender. Drain green beans. Add drained beans, red pepper strips and cherry tomatoes to herb vinegar mixture. Mix well and refrigerate for one hour.
- When ready to serve, drizzle olive oil on bread slices, grill lightly, and than arrange of large platter. Stir tuna salad and mound on top of grilled bread slices. Add remaining olive oil, salt and pepper to green bean mixture. Combine well and spoon green bean mixture around grilled bread slices with tuna. Sprinkle with parmesan cheese if desired.
Nutrition Facts : Calories 468.1, Fat 30.9, SaturatedFat 4.7, Cholesterol 35.7, Sodium 504.3, Carbohydrate 23.6, Fiber 4.3, Sugar 6.7, Protein 24.6
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