Greek Tuna Salad
Greek Tuna Salad - Summery, fresh and crisp: Salad pleasure reminiscent of a Greek holiday
Healthy, because
Even smarter
Nutritional values
The piquant salad is dominated by many colourful vegetables. Its plus: it is low in calories and provides the body with plenty of vitamins, minerals, fibre and secondary plant substances. In this mix they have a positive effect on the eyes, intestines, bones and blood formation.
Serve with garlic bread (toast the bread and rub it with a peeled clove while still hot). This not only increases the fibre content of this healthy salad: allicin, an aromatic ingredient of garlic, helps to lower cholesterol levels.
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 2.2 μg | (11 %) | ||
| Vitamin E | 7.5 mg | (63 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 8.1 μg | (18 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 237 mg | (249 %) | ||
| Potassium | 844 mg | (21 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 43 μg | (22 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 164 mg | |||
| Cholesterol | 33 mg |
Ingredients
- Ingredients
- 1 head Romaine lettuce
- 1 small Red onion
- 1 Cucumber (300 grams)
- 1 red Bell pepper (approximately 175 grams)
- 1 yellow Bell pepper (approximately 175 grams)
- 2 green chili peppers (from a jar)
- 7 ozs canned Tuna
- 5 sprigs parsley
- 6 green Olives (pitted)
- 1 Tbsp Caper
- ½ lemon
- salt
- peppers
- 4 Tbsps olive oil
Kitchen utensils
Preparation steps
Remove the outer leaves of the Romaine lettuce.
Rinse the lettuce in cold water, drain well and cut crosswise into very thin strips.
Peel the onion and slice into thin rings.
Rinse cucumber and bell peppers.
Trim cucumber, quarter and cut into thin slices. Cut bell peppers into quarters, trim, remove the seeds, rinse and cut into fine strips.
Cut chile peppers into rings.
Drain the tuna and flake with a fork into small pieces.
Mix lettuce, onion, cucumber, bell peppers, chile peppers and tuna.
Rinse the parsley, shake dry and chop leaves. Chop olives and capers.
Squeeze half a lemon. Mix 2 tablespoons of lemon juice with olives and capers and season with salt and pepper. Whisk in olive oil. Drizzle dressing over the salad just before serving.
