Penn Herb Wellness Guide
Tuna Salad Rustico
Canned tuna makes this salad a quick lunch or light weeknight meal.
Ingredients
- 1 can (12 oz) or 2 cans (6 oz) or 1 pouch (7 oz.) albacore tuna
- 1 lb. fresh asparagus
- 3/4 c. balsamic vinaigrette vegetable oil
- 1 sweet onion, thinly sliced
- 4 1-inch thick slices crusty bread
- extra virgin olive oil
- 2 c. chopped tomatoes
- 1/4 c. drained capers (optional)
- 4 oz. mixed baby field greens
Directions
- Steam asparagus for 3 minutes; marinate in 1/4 c. vinaigrette.
- Fry onions in vegetable oil in small saucepan until golden brown.
- Brush bread generously with olive oil. Broil or grill until lightly toasted.
- Combine remaining vinaigrette with albacore, tomatoes, capers. Salt and pepper to taste.
- On each plate, place toasted bread slice, mound with albacore mixture, salad greens and asparagus. Top with fried onions and remaining vinaigrette.
Recipe courtesy of the National Fisheries Institute
Nutrition Facts
Calories 258
Calories from Fat 33 (13%)
(7%)Total Fat 5g
(5%)Saturated Fat 1g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
(8%)Cholesterol 23mg
(52%)Sodium 1252mg
(20%)Potassium 716mg
Total Carbohydrate 35g
(21%)Dietary Fiber 5g
Sugars 7g
Sugar Alcohols 0g
(53%)Protein 26g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.