Loaded Tuna and Feta Salad
User Reviews
5.0
6 reviews
Excellent
Loaded Tuna and Feta Salad
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This nutritious tuna and feta salad is loaded with avocado, peas, and onions; this is a creamy and utterly delicious tuna salad.
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Ingredients
Tuna Avocado Salad:
- 1 ½ cups frozen peas Note 1
- 1-2 cans tuna Note 2
- 1 small Chicory or little gem lettuce
- 1 avocado ripe
- 1 small red onion
- a handful of parsley
- 4-5 fresh sprigs oregano Note 3
- ½ cup feta
Dressing:
- 2 tablespoons extra virgin olive oil Note 4
- 1-2 tablespoons red wine vinegar to taste
- 1 tablespoon lemon juice
- 2 teaspoons Dijon mustard
- 2 small garlic cloves grated
- pinch of red chili flakes to taste
- Fine sea salt and black pepper
Instructions
- Cook the peas: Place the frozen peas in a small saucepan, cover them with a little water, bring to a boil, and cook for two minutes. Drain well and let cool.1 ½ cups frozen peas
- Combine salad: Drain the tuna well. Chop or slice the salad leaves. Chop the avocado, halve the onion and slice it thinly. Chop the herbs. Place everything in a bowl, add the drained and cooled peas. Crumble the feta on the tuna avocado salad. 1-2 cans tuna + 1 small chicory + 1 avocado + 1 small red onion + a handful of parsley + 4-5 fresh sprigs oregano + ½ cup feta
- Dressing: In a small bowl, whisk the olive oil, 1 tablespoon red wine vinegar, lemon juice, mustard, grated garlic cloves, red chili flakes to taste, sea salt, and freshly ground black pepper.2 tablespoons extra virgin olive oil + 1-2 tablespoons red wine vinegar + 1 tablespoon lemon juice + 2 teaspoons Dijon mustard + 2 small garlic cloves + pinch of red chili flakes + fine sea salt and black pepper
- Add the dressing and mix gently to combine. Adjust the taste with more vinegar, salt, and pepper, if desired.
Equipments used:
Notes
- The peas can be replaced with 1 finely chopped bell pepper, drained corn from a can, or some cooked cannellini beans.
- Tuna cans come in very different sizes, and these sizes seem to vary a lot from one country to another. Don't stress about it; use the cans available in your country, a rough amount of 7 – 8.8 oz/ 200-250 g of drained tuna. You can use either tuna in water or tuna in oil.
- Herbs: You can also use fresh coriander or chives, for instance.
- Oil: Only 1 tablespoon of olive oil is needed if canned tuna is in oil.
Nutrition Information
Show Details
Serving
1/2 of the salad
Calories
541kcal
(27%)
Carbohydrates
32g
(11%)
Protein
37g
(74%)
Fat
30g
(46%)
Saturated Fat
7g
(35%)
Polyunsaturated Fat
21g
Cholesterol
62mg
(21%)
Sodium
1218mg
(51%)
Fiber
13g
(52%)
Sugar
10g
(20%)
Nutrition Facts
Serving: 2servings
Amount Per Serving
Calories 541 kcal
% Daily Value*
| Serving | 1/2 of the salad | |
| Calories | 541kcal | 27% |
| Carbohydrates | 32g | 11% |
| Protein | 37g | 74% |
| Fat | 30g | 46% |
| Saturated Fat | 7g | 35% |
| Polyunsaturated Fat | 21g | 124% |
| Cholesterol | 62mg | 21% |
| Sodium | 1218mg | 51% |
| Fiber | 13g | 52% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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