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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 it’s served with spring vegetables dressed with a heart-healthy olive oil 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 4 cups of water to a boil in a medium pot over medium-high heat. Add the potatoes and cook for 3 minutes. Add the asparagus and cook for 2 more minutes. Add the peas and continue to cook for 1 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 an 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 together the olive oil, the remaining 1 tablespoon of lemon juice, 1/8 teaspoon garlic powder, 1/8 teaspoon 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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