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Rita Maas Photo by: Rita Maas

Fresh Tuna Salad

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.

Health APRIL 2002

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

Ingredients

  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 214
  • Calories from fat: 17%
  • Fat: 4.1g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 0.9g
  • Polyunsaturated fat: 1.9g
  • Protein: 30.4g
  • Carbohydrate: 14.5g
  • Fiber: 4.3g
  • Cholesterol: 52mg
  • Iron: 3.2mg
  • Sodium: 601mg
  • Calcium: 98mg
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Fresh Tuna Salad recipe

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