Mediterranean Tuna Antipasto Salad for Two

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Capers, red onion and fresh herbs give canned tuna and beans a light, fresh taste. Here we serve the tuna salad on a bed of greens. Give it some extra kick with a pinch of crushed red pepper or cayenne.

Mediterranean Tuna Antipasto Salad for Two
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 25 minutes

Ingredients
  • 1/2 15- to 19-ounce can beans , such as chickpeas, black-eyed peas or kidney beans, rinsed, or 1 7-ounce can

  • 1 5- to 6-ounce can water-packed chunk light tuna , drained and flaked (see Note)

  • 1/2 large red bell pepper , finely diced

  • 1/4 cup finely chopped red onion

  • 1/4 cup chopped fresh parsley , divided

  • 2 teaspoons capers , rinsed

  • 3/4 teaspoon finely chopped fresh rosemary

  • 4 tablespoons lemon juice , divided

  • 2 tablespoons extra-virgin olive oil , divided

  • Freshly ground pepper to taste

  • 1/8 teaspoon salt

  • 4 cups mixed salad greens

Directions
  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 2 tablespoons lemon juice and 1 tablespoon oil in a medium bowl. Season with pepper. Combine the remaining 2 tablespoons lemon juice, 1 tablespoon oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens between 2 plates. Top each with the tuna salad.

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light tuna is considered safe.


Nutritional Facts

Servings
2
Calories
326
Carbohydrates
28 g
Fat
17 g
Saturated Fat
2 g
Protein
22 g
Cholesterol
17 mg
Dietary Fiber
10 g
Potassium
681 mg
Sodium
652 mg
Yield
2 servings
Exchanges
1 starch
1 vegetable
2 1/2 lean meat
2 fat
Vitamin C
160% daily value
Vitamin A
100% dv
Folate
42% dv
Potassium and Iron
20% dv

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3 replies

Gabby
GabbyPA 2015-04-30 16:27:02 -0500 Report

I like this recipe but 28 carbs is still high. Though you do have a lot of fiber to consider. What I do is make the tuna part and store that because it makes 4 servings. Just add it to fresh greens when I want a salad. It is very tasty though, I have to say.