Simply Satisfying Kale and Tuna Salad
Even the youngest junior chefs love massaging the kale in this simple salad recipe, which adds canned tuna, tomatoes, and homemade dressing for a refreshing dish.
- 15 minutes
- 4 Servings
- $3.00 - $5.99
Simply Satisfying Kale and Tuna Salad
Even the youngest junior chefs love massaging the kale in this simple salad recipe, which adds canned tuna, tomatoes, and homemade dressing for a refreshing dish.
- 15 minutes
- 4 Servings
- $3.00 - $5.99
Ingredients
- 2 cans tuna
- 1 bunch kale
- 2 ounces cherry tomatoes
- 1 lemon, raw
- 1/4 cup extra virgin olive oil
- 1/8 cup balsamic vinegar
- kosher salt
- freshly ground pepper
Steps
Wash kale. Set aside to drain water off.
Cut tomatoes in half and lightly toss in bowl with balsamic vinegar, oil, and pinch of salt and pepper. Set aside.
In a salad bowl, mix tuna and juice from the can gently with the squeeze of 1/2 lemon and a pinch of pepper.
Massage kale for about 3 minutes to soften it.
Add the kale and 1/2 the tomatoes to the tuna. Gently toss until all is coated with dressing.
Add remaining tomatoes.
Squeeze remaining lemon all over and serve.
Ingredients
Serving Size: 2 cups
| Nutrients | Amount |
|---|---|
| Total Calories | 278 |
| Total Fat | 16 g |
| Saturated Fat | 2 g |
| Monounsaturated Fat | 10 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 23 mg |
| Omega 3 - DHA | 164 mg |
| Cholesterol | 30 mg |
| Carbohydrates | 16 g |
| Dietary Fiber | 3 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 22 g |
| Minerals | |
| Sodium | 262 mg |
| Vitamins | |
| Vitamin A | 690 mcg RAE |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 2.1 mcg |
| Vitamin C | 170 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 3 mg |
| Vitamin K | 954 mcg |
| Folate | 49 mcg DFE |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 10 mg |
| Choline | 26 mg |
Source:
- Seafood Nutrition Partnership