Green Salad with Tuna and Avocado-remoulade
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
435
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 435 cal. | (21 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.5 g | (22 %) |
more nutritional values
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 5.4 μg | (27 %) | ||
| Vitamin E | 5.9 mg | (49 %) | ||
| Vitamin K | 20.6 μg | (34 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 151 μg | (50 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 16.4 μg | (36 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,253 mg | (31 %) | ||
| Calcium | 248 mg | (25 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 61 μg | (31 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 214 mg | |||
| Cholesterol | 186 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- ½ Lollo rossa
- ½ Lollo Bionda
- 1 Red Bell pepper
- 1 yellow Bell pepper
- 1 organic Orange
- 1 Red onion
- 2 cans Tuna (about 125 grams, in its own juice)
- 1 bunch Cress
- For the remoulade
- 1 ripe Avocado
- 2 hard-boiled eggs
- 1 Tbsp Caper (from a jar)
- 300 grams Natural yogurt
- salt
- freshly ground peppers
- 1 splash lemon juice
Preparation steps
1.
Rinse lettuce, spin dry and tear into bite-sized pieces. Rinse and halve peppers, remove seeds and ribs, and cut into thin strips. With a sharp knife, cut off peel and bitter white pith from orange. Halve orange and cut crosswise into thin slices. Peel and cut onion into strips. Drain tuna well and flake with a fork.
2.
Cut cress. In a salad bowl, combine lettuce, peppers, tuna, onion and orange slices. Toss to combine and sprinkle with cress. For the remoulade: Halve avocado, remove pit, scoop out flesh and cut into small cubes. Peel hard-boiled eggs and cut into small cubes. Mix avocado, eggs, capers and yogurt. Season with salt, pepper and a squeeze of lemon juice. Serve salad with remoulade on the side.
