Browse Recipe Categories or

Tuna Salad with Pico de Gallo

×

Tuna Salad with Pico de Gallo

This Simple Cooking with Heart recipe gives a spicy kick to your basic can of tuna, not to mention a serving of heart-healthy fish and a couple of servings of vegetables!

Ingredients

Servings  4  

  • 13 oz. canned, reduced-sodium tuna, packed in water, (2 6.5-ounce cans), drained
  • 2 medium tomatoes (diced) OR
  • 14.5 oz. canned, no-salt-added, diced tomatoes, (1 can)
  • 1 green jalapeño pepper, (can use half to reduce spiciness), seeded, finely chopped
  • 1 small red onion (finely chopped)
  • juice of 1 lemon or lime
  • 2 Tbsp. fresh cilantro (chopped)
  • 1 clove garlic (fresh, or, from jar, minced)
  • 1/4 tsp. black pepper
  • 1 head romaine or other lettuce, separated into leaves, washed
  • 2 medium tomatoes, sliced into wedges, 6 per tomato
  • 1 large cucumber, peeled and cut into quarter-inch rounds

Directions

Tip: Click on step to mark as complete.

  1. Put drained tuna into a bowl and break up the fish using the back of a fork.
  2. Pico de gallo: In a glass or ceramic bowl combine the diced tomato, chopped jalapeño pepper, chopped onion, juice of lemon or lime, garlic, red onion, minced garlic and black pepper.
  3. Combine the tuna with the pico de gallo.
  4. To assemble each serving, place 2-3 leaves of the washed and separated lettuce on each plate and scoop the tuna salad with pico de gallo onto the lettuce leaves.
  5. Arrange the sliced tomatoes and cucumbers on the plate and serve.

Tip: You can use any water-packed bonito, skip jack or tuna for this salad. Chunk light tuna can be more affordable than albacore tuna . This salad will keep in the refrigerator for a day or two.

Tip: Try serving this over finely chopped green cabbage or mixed salad greens, in a sandwich or wrap, or with an avocado and tomato salad.

Tip: You can add some dried chile de arbol to your pico de gallo for more Latin spice.

Nutrition Facts

Tuna Salad with Pico de Gallo
CaloriesCalories
187 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
6g Per Serving
Cost Per ServingCost Per Serving
$3.29

Nutrition Facts

Calories 187
Total Fat 3.6 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 39 mg
Sodium 108 mg
Total Carbohydrate 15 g
Dietary Fiber 6 g
Sugars 7 g
Protein 26 g

Dietary Exchanges
3 lean meat, 3 vegetable

 
This Simple Cooking with Heart recipe gives a spicy kick to your basic can of tuna, not to mention a serving of heart-healthy fish and a couple of servings of vegetables!

Nutrition Facts

Tuna Salad with Pico de Gallo
CaloriesCalories
187 Per Serving
ProteinProtein
26g Per Serving
FiberFiber
6g Per Serving
Cost Per ServingCost Per Serving
$3.29
×
Calories 187
Total Fat 3.6 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 39 mg
Sodium 108 mg
Total Carbohydrate 15 g
Dietary Fiber 6 g
Sugars 7 g
Protein 26 g

Dietary Exchanges
3 lean meat, 3 vegetable

Ingredients

Servings  4  

  • 13 oz. canned, reduced-sodium tuna, packed in water, (2 6.5-ounce cans), drained
  • 2 medium tomatoes (diced) OR
  • 14.5 oz. canned, no-salt-added, diced tomatoes, (1 can)
  • 1 green jalapeño pepper, (can use half to reduce spiciness), seeded, finely chopped
  • 1 small red onion (finely chopped)
  • juice of 1 lemon or lime
  • 2 Tbsp. fresh cilantro (chopped)
  • 1 clove garlic (fresh, or, from jar, minced)
  • 1/4 tsp. black pepper
  • 1 head romaine or other lettuce, separated into leaves, washed
  • 2 medium tomatoes, sliced into wedges, 6 per tomato
  • 1 large cucumber, peeled and cut into quarter-inch rounds

Directions

Tip: Click on step to mark as complete.

  1. Put drained tuna into a bowl and break up the fish using the back of a fork.
  2. Pico de gallo: In a glass or ceramic bowl combine the diced tomato, chopped jalapeño pepper, chopped onion, juice of lemon or lime, garlic, red onion, minced garlic and black pepper.
  3. Combine the tuna with the pico de gallo.
  4. To assemble each serving, place 2-3 leaves of the washed and separated lettuce on each plate and scoop the tuna salad with pico de gallo onto the lettuce leaves.
  5. Arrange the sliced tomatoes and cucumbers on the plate and serve.

Tip: You can use any water-packed bonito, skip jack or tuna for this salad. Chunk light tuna can be more affordable than albacore tuna . This salad will keep in the refrigerator for a day or two.

Tip: Try serving this over finely chopped green cabbage or mixed salad greens, in a sandwich or wrap, or with an avocado and tomato salad.

Tip: You can add some dried chile de arbol to your pico de gallo for more Latin spice.
 

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.