Tuna salad with olives, capers and avocado
Discover a vibrant and zesty Tuna Salad with Olives, Capers, and Avocado. This refreshing recipe combines canned tuna, tangy olives, spicy jalapeno pepper, and creamy avocado, topped with a light lemon-olive oil dressing. Perfect for a healthy lunch or a quick dinner, it's packed with flavor and texture.
- 06 Apr 2024
- Cook time 0 min
- Prep time 10 min
- 2 Servings
- 10 Ingredients
Tuna salad with olives, capers, and avocado is a delicious and healthy recipe that combines robust flavors with nutritious ingredients. Perfect for a light lunch or a quick dinner, this salad is easy to make and packed with protein and healthy fats. The combination of tuna, olives, capers, and avocado creates a unique blend of tastes that is both satisfying and refreshing.
Ingredients:
Instructions:
- Drain the canned tuna and transfer it to a large mixing bowl.
- Slice the olives into thin rounds or halves.
- Finely chop the onion.
- Finely chop the jalapeno pepper, removing seeds if you prefer less heat.
- Rinse the capers to remove excess salt.
- Add the sliced olives, chopped onion, chopped jalapeno, and rinsed capers to the bowl with the tuna.
- Sprinkle the red pepper spice over the mixture.
- In a small bowl, whisk together the lemon juice and olive oil.
- Pour the lemon juice and olive oil dressing over the tuna mixture.
- Gently toss everything together until well combined and the ingredients are evenly coated.
- Chop the lettuce into bite-sized pieces and place it into a serving bowl or individual plates.
- Dice the avocado and set aside.
- Spoon the tuna mixture over the chopped lettuce.
- Add the diced avocado on top of the salad.
- Serve immediately, or refrigerate for a bit to allow the flavors to meld together. Enjoy your delicious and nutritious Tuna Salad with Olives, Capers, and Avocado!
Tips:
- For a fresher taste, use fresh lemon juice instead of bottled.
- If you prefer a milder flavor, remove the seeds from the jalapeno pepper before chopping.
- To prevent the avocado from browning, add it to the salad just before serving.
- Make sure to drain the canned tuna well to avoid a watery salad.
- Chill the salad for at least 30 minutes before serving to let the flavors meld together.
This tuna salad with olives, capers, and avocado is more than just a meal; it's an explosion of flavors that can easily become a favorite go-to recipe. With its rich texture and delightful mixture of ingredients, it delivers both taste and nutrition in every bite. Enjoy this salad as a standalone meal or pair it with some crusty bread for a complete dining experience.
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 380kcal | 15% |
| Protein | |
| Protein 36g | 24% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 11g | 28% |
| Sugar 4.96g | 5% |
| Fat | |
| Fat 27g | 31% |
| Saturated 4.17g | 14% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 630ug | 70% |
| Choline 90mg | 17% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 18mg | 119% |
| Vitamin B6 1.02mg | 60% |
| Vitamin B9 170ug | 42% |
| Vitamin B12 4.24ug | 177% |
| Vitamin C 55mg | 61% |
| Vitamin E 3.99mg | 27% |
| Vitamin K 220ug | 187% |
| Minerals | |
| Calcium, Ca 140mg | 10% |
| Copper, Cu 0.45mg | 0% |
| Iron, Fe 7mg | 61% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 340mg | 27% |
| Potassium, K 1210mg | 36% |
| Selenium, Se 110ug | 207% |
| Sodium, Na 930mg | 62% |
| Zinc, Zn 2.21mg | 20% |
| Water | |
| Water 460g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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