Recipes

Caribbean Tuna Salad

Fresh mangos and red peppers can turn your tuna dinner into a deliciously refreshing salad at lunch. Plus, its protein-laced peanut vinaigrette will give you a tasty energy boost.


Don’t miss this tuna recipe for tomorrow’s dinner!

Nutritional Bonus: Yes, tuna is an excellent source of high-quality protein and omega-3 fatty acids, but the goodness doesn’t stop there. Selenium, magnesium, potassium and B-vitamins like niacin and B6 (pyridoxine) are also high on the roster of vitamins and minerals the fish serves up.

Servings
4

Ingredients

  • 2 cooked tuna steaks, cut into 2-inch pieces (about 3 cups)
  • 1 cup ripe mango, diced
  • 1 red bell pepper, seeded and chopped
  • 1/2 cup scallions, chopped
  • 2 tbsp fresh cilantro, chopped
  • 1/2 cup reduced-sodium chicken or vegetable broth
  • 1 1/2 tbsp natural peanut butter, unsalted
  • 1 tbsp rice wine vinegar
  • 1 tbsp fresh lime juice
  • Sea salt and ground black pepper, to taste
  • 4 Bibb lettuce or radicchio leaves
  • 4 tbsp dry roasted peanuts, unsalted

Preparation

  1. In a large bowl, combine tuna, mango, red pepper, scallions and cilantro. Toss to combine and set aside.
  2. In a small bowl, whisk together broth, peanut butter, vinegar and lime juice. Add it to tuna mixture and toss gently to coat tuna and vegetables. Season, to taste, with salt and black pepper.
  3. Arrange lettuce leaves on separate plates and spoon 1/4 of tuna mixture into each. Top with roasted peanuts just before serving

Nutrition Information

  • Serving Size 1 cup
  • Calories 260
  • Carbohydrate Content 18 g
  • Cholesterol Content 25 mg
  • Fat Content 12 g
  • Fiber Content 4 g
  • Protein Content 22 g
  • Saturated Fat Content 2 g
  • Sodium Content 0 mg
  • Sugar Content 12 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 0 g