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Tuna Salad

Recipe posted on: 3 August 2010

Tuna Salad

Recipe information

Prep time: 10 minutes
Cook time: 0 minutes

Recipe nutrition

Calories: 296
Carbs: 13 grams
Protein: 23.6 grams
Fat: 15.8 grams

This delicious tuna salad is simple delicious. It is high im omega-3 fatty acids, vitamins and antioxidants. The balsamic vinegar and olive oil dressing is light in flavour and light in calories.


  • 1 can tinned tuna (in water)
  • 1/2 cucumber
  • 1/4 avocado*
  • 1/2 red capsicum
  • 1/2 green capsicum
  • Lettuce leaves,
  • Baby spinach leaves
  • 2 tomatoes
  • Balsamic vinegar
  • Olive Oil
  • Salt, to taste


  1. Drain tuna from can and add to large bowl
  2. Slice or chop capsicum and add to bowl
  3. Shred lettuce leaves and baby spinach and add to bowl
  4. Cut avocado & tomatoes into small chunks and add to bowl
  5. Slice cucumber and add to bowl
  6. Add balsamic vinegar, olive oil and salt to taste
  7. Mix all the ingredients together, so they are coated with the dressing
  8. Serve immediately

Salmon can be substituted for the tuna in this recipe which contains heart healthy essential omega-3 fatty acids, antioxidants, vitamins and minerals, so is highly recommended to be regularly eaten for good health.

  Nutrition Information Amount % Daily
Calories 296 14.9%
Calories from fat 143 48.3%
Total fat 15.8 g 24.0%
Saturated fat 2.7 g 14.1%
Cholesterol 28 mg 8.7%
Sodium 347 mg 14.5%
Carbohydrate 13 g 5.8%
Dietary fibre 4.7 g 15.8%
Sugars 6.7 g n/a
Protein 23.6 g 15.8%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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