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Tuna Salad with Spring Vegetables RecipeTuna Salad with Spring Vegetables

Source: MyFoodDiary.com

Tuna Salad with Spring Vegetables Recipe

Tuna salad doesn’t have to be loaded with high-calorie and high-fat mayonnaise. This lightened-up version is perfect for spring and summer. Tuna is tossed with zesty lemon juice and served with spring vegetables in a heart-healthy vinaigrette.

Nutrition Facts
Serving Size 1/2 recipe
Amount Per Serving
321
Calories
% Daily Value*
14%
Total Fat 9.1g
8%Saturated Fat 1.5g
Trans Fat 0g
8%
Cholesterol 25mg
22%
Sodium 500mg
16%
Total Carbohydrate 49.5g
27%
Dietary Fiber 7.6g
Sugars 9.3g
Protein 21.8g
Vitamin C 108%Vitamin A 17%
Iron 18%Calcium 6%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Yield: 2 servings

Preparation time: 20 minutes

Cooking time: 10 minutes

Ingredients

  • 3 small red potatoes, cut in half and quartered
  • 6 large stalks asparagus, cut into 1 ½ inch pieces
  • 1/3 cup spring peas
  • 5 oz. canned no-salt albacore tuna packed in water, drained
  • 1 green onion, thinly sliced
  • 2 tbsp diced celery
  • 1 tsp chopped parsley
  • ¼ tsp garlic powder
  • ¼ tsp fine ground sea salt
  • ¼ tsp ground black pepper
  • 3 tbsp fresh lemon juice
  • 6 radishes, quartered
  • 1 tbsp extra virgin olive oil

Directions

  1. Bring four cups of water to a boil in a medium pot over medium-high heat. Add the potatoes and cook for three minutes. Add the asparagus and cook for two more minutes. Add the peas and continue to cook for one more minute. The potatoes should be tender but firm, and the asparagus and peas should be bright green. Strain the vegetables in a colander and rinse with cold water. Transfer to a medium bowl.
  2. In a small bowl, add the tuna, green onion, celery, parsley, 1/8 teaspoon of the garlic powder, 1/8 teaspoon of the salt, and 1/8 teaspoon of the pepper. Pour in 2 tablespoons of the lemon juice. Toss all ingredients to combine. Arrange the tuna salad on a plate.
  3. Add the radishes to the cooked vegetables. In a small dish, stir the olive oil, the remaining one tablespoon of lemon juice, 1/8 teaspoon of garlic powder, 1/8 teaspoon of salt, and 1/8 teaspoon of pepper.
  4. Pour the dressing over the vegetables and toss to coat. Arrange the vegetables next to the tuna salad and serve.
Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.
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