Heart Healthy
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!
Print Recipe
Tuna Salad with Pico de Gallo
-
Servings:
4
Ingredients
-
13 oz. tuna -
2 medium tomatoes OR -
14.5 oz. tomatoes -
1 green jalapeno pepper -
1 small red onion -
juice of 1 lemon or lime -
2 Tbsp. cilantro -
1 clove garlic -
1/4 tsp. black pepper -
1 head romaine lettuce -
2 medium tomatoes -
1 large cucumber
Directions
Tip: Click on step to mark as complete.
-
Put drained tuna into a bowl and break up the fish using the back of a fork. -
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. -
Combine the tuna with the pico de gallo. -
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. -
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
Calories
Protein
FiberNutrition 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
-
Servings:
4
Ingredients
-
13 oz. tuna -
2 medium tomatoes OR -
14.5 oz. tomatoes -
1 green jalapeno pepper -
1 small red onion -
juice of 1 lemon or lime -
2 Tbsp. cilantro -
1 clove garlic -
1/4 tsp. black pepper -
1 head romaine lettuce -
2 medium tomatoes -
1 large cucumber
Directions
Tip: Click on step to mark as complete.
-
Put drained tuna into a bowl and break up the fish using the back of a fork. -
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. -
Combine the tuna with the pico de gallo. -
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. -
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.