Tuna Salad with Olives
Tuna salad with olives - Mediterranean Delight | Photo: Alina Wohldorf
Healthy, because
Even smarter
Nutritional values
For a quick protein kick, this salad is just the thing. Tuna provides about 20 grams of protein per 100 grams. In combination with the anti-inflammatory omega-3 fatty acids that the fish contains, the tuna salad with olives and vinegar-oil dressing ensures smart muscle building.
Since some tuna species are threatened with extinction and theCO2 balance is poor according to calculations by the IFEU Institute, tuna should be enjoyed consciously.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 37 μg | (62 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 127 μg | (42 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 20.6 μg | (46 %) | ||
| Vitamin B₁₂ | 2.3 μg | (77 %) | ||
| Vitamin C | 127 mg | (134 %) | ||
| Potassium | 606 mg | (15 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 245 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 7 ozs Canned tuna (can; drained weight)
- 3 ½ ozs Green beans
- 4 eggs
- salt
- 4 Cherry tomatoes
- 2 green Bell pepper
- 2 stalks Celery
- 2 Tbsps Olives
- 1 Tbsp Caper
- 2 onions
- 2 Tbsps Vinegar
- 3 Tbsps olive oil
- peppers
Preparation steps
Put tuna in a bowl. Clean, wash and cut beans into larger pieces, cook with eggs in boiling salted water for 6-7 minutes, rinse and drain. Then peel eggs and cut into quarters. While eggs and beans are cooking, wash and quarter tomatoes.
Halve bell pepper, remove seeds, wash and cut into small cubes. Peel celery and cut into small cubes. Add vegetables to tuna. Chop olives, chop capers. Peel and finely dice onions. Add to the tuna.
Add vinegar and oil to taste over the salad and mix everything together. Season the tuna salad with olives and vinegar-oil dressing with salt and pepper to taste.
