Recipe: Sundried Tomato-Basil Tuna Salad

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

July 26, 2012 • 5 comments

With record-breaking temperatures, it’s nice to have on hand the makings for a cool, crisp meal requiring only a bit of assembly. Whip up a double batch ahead of time to provide for delectable lunches and snacks to have on hand for a few days.

Canned light tuna is an economical choice, a concentrated source of protein and omega-3s, and has lower mercury levels than other varieties. It is comprised mostly of abundant, early maturing skipjack species, capable of satisfying high consumer demand. Fortunately, many skipjack fisheries follow sustainable practices that take in little or no bycatch of sea turtles, sharks, and other endangered species.

Recipe: Sundried Tomato-Basil Tuna Salad with Avocados, Toasted Almonds & Olives

1 (5-ounce) can light tuna, drained

For the marinade:

1 tablespoon (15 ml) red wine vinegar

1 tablespoon (15 g) jarred marinara sauce

1 tablespoon (15 ml) extra-virgin olive oil

1 tablespoon (7 g) drained sun-dried tomatoes in oil, chopped

1 pinch paprika

1/8 teaspoon freshly ground black pepper

1 pinch salt

2 tablespoons (5 g) fresh basil, rolled and sliced very thin (chiffonade)

For the salad and toppings:

2 cups (110 g) lightly packed lettuce and herb mix

2 tablespoons (12 g) sliced, toasted almonds

3 slices avocado

2 tablespoons (13 g) sliced olives of your choice

In a medium bowl, combine bite-size pieces of tuna, vinegar, marinara, oil, tomatoes, paprika, pepper and salt. Fold in basil. Chill in the marinade for at least 30 minutes.

Arrange lettuce in salad bowls and place an large spoonful of tuna salad in the middle. Top with almonds, avocados, olives, and remaining marinade.

Prep time: 15 minutes

Cook time: 0 minutes

Makes 1 entree serving each and 2 additional tablespoons tuna for snacking

Nutrition facts (for entire recipe): 455 calories, 28 g total fat (3.5 g saturated fat), 972 mg sodium, 38 mg cholesterol, 14 g total carbohydrate (4 g fiber), 38 g protein, 32% DV iron, 11% DV calcium, 89% DV Vitamin A, 21% Vitamin C.

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Sundried Tomato-Basil Tuna Salad with Avocados, Toasted Almonds & Olives

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: July 26, 2012

• Yield: 2 Servings
• Prep: 15 mins

With record-breaking temperatures, it's nice to have on hand the makings for a cool, crisp meal requiring only a bit of assembly. …

Ingredients

• 1 5-ounce can light tuna drained
• 1 tablespoon (15 ml) red wine vinegar
• 1 tablespoon (15 g) jarred marinara sauce
• 1 tablespoon (15 ml) extra-virgin olive oil
• 1 tablespoon (7 g) sun-dried tomatoes in oil drained and chopped
• 1 pinch paprika
• 1/8 teaspoon freshly ground black pepper
• 1 pinch salt
• 2 tablespoons (5 g) fresh basil rolled and sliced very thin
• 2 cups (110 g) lettuce and herb mix lightly packed
• 2 tablespoons (12 g) toasted and sliced almonds
• 3 slices avocado
• 2 tablespoons (13 g) sliced olives

Instructions

1. In a medium bowl, combine bite-size pieces of tuna, vinegar, marinara, oil, tomatoes, paprika, pepper and salt. Fold in basil. Chill in the marinade for at least 30 minutes.
   
2. Arrange lettuce in salad bowls and place an large spoonful of tuna salad in the middle. Top with almonds, avocados, olives, and remaining marinade.
   

• Cuisine: Seafood
• Course: Entrée
• Skill Level: Easy