Mediterranean tuna antipasto salad

When you think of the Mediterranean, images of wonderful scenery and lovely weather immediately come to mind. Add to this a diet that has been proven to reduce the risk for heart disease and other chronic conditions.

This recipe, adapted from Eating Well, has it all: healthy protein sources, vitamins and minerals, and best of all, no cooking required. Whether you prepare it for four people or scale down to one or two, this recipe will satisfy your craving for a cool, nutrient-dense meal on a warm day. Add whole-grain low-sodium crackers or whole-grain pita bread to complement and enjoy.

Servings: 4

Ingredients

  • 1 15-oz can of low-sodium, low-fat black beans
  • 2 6-oz cans of water-packed chunk light tuna (or salmon, if preferred)
  • 1 large red bell pepper
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley
  • 4 teaspoon capers
  • 1 1/2 teaspoon finely chopped fresh rosemary
  • 1/2 cup lemon juice
  • 4 tablespoons extra virgin olive oil
  • Freshly ground pepper to taste
  • 8 cup mixed salad greens

Directions

  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons of oil in a medium bowl. Season with pepper. 
  2. Combine the remaining 1/4 cup lemon juice and 2 tablespoons of oil in a large bowl.
  3. Add salad greens; toss to coat.
  4. Divide the greens among 4 plates. Top each with the tuna salad.

Nutrition Information (per serving)

  • Calories: 370
  • Protein: 30 g
  • Carbohydrate: 31 g
  • Total fat: 15 g (mostly from olive oil)
  • Saturated fat: 2.2 g
  • Cholesterol: 25 mg
  • Sodium: 524 mg

Contributor

Nadia Borchardt, RD