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.

Recipe by Health April 2002


Credit: Rita Maas

Recipe Summary test

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


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

214 calories; calories from fat 17%; fat 4.1g; saturated fat 0.7g; mono fat 0.9g; poly fat 1.9g; protein 30.4g; carbohydrates 14.5g; fiber 4.3g; cholesterol 52mg; iron 3.2mg; sodium 601mg; calcium 98mg.