EatSmarter exclusive recipe

Tuna Salad

with Mango, Tomato and Endive
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Tuna Salad

Tuna Salad - Beautifully colorful, beautifully crisp and delicious!

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
290
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie290 kcal(14 %)
Protein19 g(19 %)
Fat12 g(10 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1 mg(125 %)
Vitamin D1.7 μg(9 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.6 mg(43 %)
Folate94 μg(31 %)
Pantothenic acid1.2 mg(20 %)
Biotin11.7 μg(26 %)
Vitamin B₁₂2.1 μg(70 %)
Vitamin C139 mg(146 %)
Potassium752 mg(19 %)
Calcium213 mg(21 %)
Magnesium68 mg(23 %)
Iron2.7 mg(18 %)
Iodine35 μg(18 %)
Zinc1.3 mg(16 %)
Saturated fatty acids4.6 g
Uric acid132 mg
Cholesterol33 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
3 tablespoons
Greek yogurt (60 grams)
5 ounces
1 tablespoon
bold Mustard
5 ounces
canned Tuna
1
medium-sized Mango (about 200 grams pulp)
½ bunch
2
2
medium-sized Tomatoes
1
How healthy are the main ingredients?
Tuna
Preparation

Kitchen utensils

1 Bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Sieve, 1 Can opener, 1 Citrus juicer

Preparation steps

1.
Tuna Salad preparation step 1

Cut lime in half and squeeze. Mix 1 tablespoon juice with yogurt mayonnaise, yogurt, mustard and salt and pepper to taste.

2.
Tuna Salad preparation step 2

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.

3.
Tuna Salad preparation step 3

Rinse tomatoes, cut out the stems and cut the tomatoes into slices. Rinse endive, trim and cut lengthwise into thin strips.

4.
Tuna Salad preparation step 4

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.