Fresh Tuna Salad

fresh-tuna-salad Recipe
Rita Maas
Fresh or canned, tuna is a great source of protein because it's low in saturated fat, the kind of fat that promotes heart disease. Multigrain bread, which is higher in fiber than white, is used to make some tasty croutons for this easy, main-course salad.


serves 4 (serving size: 2 1/2 cups)

Nutritional Information

Calories 214
Caloriesfromfat 17 %
Fat 4.1 g
Satfat 0.7 g
Monofat 0.9 g
Polyfat 1.9 g
Protein 30.4 g
Carbohydrate 14.5 g
Fiber 4.3 g
Cholesterol 52 mg
Iron 3.2 mg
Sodium 601 mg
Calcium 98 mg


2 (1-ounce) slices multigrain bread
Cooking spray
1 (1-pound) tuna steak (about 3/4-inch thick)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/3 cup low-fat Italian salad dressing
1/2 teaspoon dried tarragon
8 cups mesclun salad greens
2 cups cherry tomatoes, halved
1/4 cup sliced red onion


Coat both sides of bread with cooking spray; toast. Cut into 1-inch pieces.

Sprinkle tuna with salt and pepper; coat with cooking spray. Heat a nonstick skillet coated with cooking spray over medium-high heat; cook tuna 2 minutes on each side or until desired degree of doneness. Cool 5 minutes; cut into 1-inch cubes.

Combine dressing and tarragon in a small bowl. Combine greens, tomatoes, and onion in a bowl; toss with dressing. Add tuna and bread; toss well.

April 2002
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