Healthy Tuna Salad
This quick salad provides an extra portion of beta-carotene. The body converts part of it directly into vitamin A, the rest protects our body cells against free radicals.
Take iodized sea salt - it helps to prevent iodine deficiency.
(Percentage of daily recommendation)
| Calorie | 290 cal. | (14 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 23 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 5.9 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 2.1 μg | (70 %) | ||
| Vitamin C | 139 mg | (146 %) | ||
| Potassium | 752 mg | (19 %) | ||
| Calcium | 213 mg | (21 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 35 μg | (18 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 132 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 35 g |
Preparation steps
Cut lime in half and squeeze. Mix 1 tablespoon juice with yogurt mayonnaise, yogurt, mustard and salt and pepper to taste.
Drain the tuna and shred into flakes. Peel mango and the cut flesh into thin strips off the pit (this is particularly easy with a potato peeler). Rinse dill, shake dry and coarsely chop the dill fronds. Rinse scallions, trim and cut into thin rings.
Rinse tomatoes, cut out the stems and cut the tomatoes into slices. Rinse endive, trim and cut lengthwise into thin strips.
Distribute tomatoes on a plate. Arrange tuna, mango slices, scallions and dill evenly over it and drizzle with the dressing. Season with sea salt and pepper. Sprinkle with the endive and serve immediately.