Tuna Salad with Pico de Gallo

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Tuna Salad with Pico de Gallo

This Simple Cooking with Heart recipe gives a spicy kick to your basic can of tuna, not to mention a serving of heart-healthy fish and a couple of servings of vegetables!

Nutrition Facts

Tuna Salad with Pico de Gallo

CaloriesCalories

187 Per Serving

ProteinProtein

26g Per Serving

FiberFiber

6g Per Serving

Cost Per ServingCost Per Serving

$3.29
×
Calories 187
Total Fat 3.6 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 39 mg
Sodium 108 mg
Total Carbohydrate 15 g
Dietary Fiber 6 g
Sugars 7 g
Protein 26 g

Dietary Exchanges
3 lean meat, 3 vegetable

Ingredients

Servings  4  

  • 13 oz. canned, reduced-sodium tuna, packed in water, (2 6.5-ounce cans), drained
  • 2 medium tomatoes (diced) OR
  • 14.5 oz. canned, no-salt-added, diced tomatoes, (1 can)
  • 1 green jalapeño pepper, (can use half to reduce spiciness), seeded, finely chopped
  • 1 small red onion (finely chopped)
  • juice of 1 lemon or lime
  • 2 Tbsp. fresh cilantro (chopped)
  • 1 clove garlic (fresh, or, from jar, minced)
  • 1/4 tsp. black pepper
  • 1 head romaine or other lettuce, separated into leaves, washed
  • 2 medium tomatoes, sliced into wedges, 6 per tomato
  • 1 large cucumber, peeled and cut into quarter-inch rounds

Directions

Tip: Click on step to mark as complete.

  1. Put drained tuna into a bowl and break up the fish using the back of a fork.
  2. Pico de gallo: In a glass or ceramic bowl combine the diced tomato, chopped jalapeño pepper, chopped onion, juice of lemon or lime, garlic, red onion, minced garlic and black pepper.
  3. Combine the tuna with the pico de gallo.
  4. To assemble each serving, place 2-3 leaves of the washed and separated lettuce on each plate and scoop the tuna salad with pico de gallo onto the lettuce leaves.
  5. Arrange the sliced tomatoes and cucumbers on the plate and serve.

Tip: You can use any water-packed bonito, skip jack or tuna for this salad. Chunk light tuna can be more affordable than albacore tuna . This salad will keep in the refrigerator for a day or two.

Tip: Try serving this over finely chopped green cabbage or mixed salad greens, in a sandwich or wrap, or with an avocado and tomato salad.

Tip: You can add some dried chile de arbol to your pico de gallo for more Latin spice.

 

This Simple Cooking with Heart recipe gives a spicy kick to your basic can of tuna, not to mention a serving of heart-healthy fish and a couple of servings of vegetables!

Nutrition Facts

Tuna Salad with Pico de Gallo

CaloriesCalories

187 Per Serving

ProteinProtein

26g Per Serving

FiberFiber

6g Per Serving

Cost Per ServingCost Per Serving

$3.29
×
Calories 187
Total Fat 3.6 g
Saturated Fat 0.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 0.8 g
Cholesterol 39 mg
Sodium 108 mg
Total Carbohydrate 15 g
Dietary Fiber 6 g
Sugars 7 g
Protein 26 g

Dietary Exchanges
3 lean meat, 3 vegetable

Ingredients

Servings  4  

  • 13 oz. canned, reduced-sodium tuna, packed in water, (2 6.5-ounce cans), drained
  • 2 medium tomatoes (diced) OR
  • 14.5 oz. canned, no-salt-added, diced tomatoes, (1 can)
  • 1 green jalapeño pepper, (can use half to reduce spiciness), seeded, finely chopped
  • 1 small red onion (finely chopped)
  • juice of 1 lemon or lime
  • 2 Tbsp. fresh cilantro (chopped)
  • 1 clove garlic (fresh, or, from jar, minced)
  • 1/4 tsp. black pepper
  • 1 head romaine or other lettuce, separated into leaves, washed
  • 2 medium tomatoes, sliced into wedges, 6 per tomato
  • 1 large cucumber, peeled and cut into quarter-inch rounds

Directions

Tip: Click on step to mark as complete.

  1. Put drained tuna into a bowl and break up the fish using the back of a fork.
  2. Pico de gallo: In a glass or ceramic bowl combine the diced tomato, chopped jalapeño pepper, chopped onion, juice of lemon or lime, garlic, red onion, minced garlic and black pepper.
  3. Combine the tuna with the pico de gallo.
  4. To assemble each serving, place 2-3 leaves of the washed and separated lettuce on each plate and scoop the tuna salad with pico de gallo onto the lettuce leaves.
  5. Arrange the sliced tomatoes and cucumbers on the plate and serve.

Tip: You can use any water-packed bonito, skip jack or tuna for this salad. Chunk light tuna can be more affordable than albacore tuna . This salad will keep in the refrigerator for a day or two.

Tip: Try serving this over finely chopped green cabbage or mixed salad greens, in a sandwich or wrap, or with an avocado and tomato salad.

Tip: You can add some dried chile de arbol to your pico de gallo for more Latin spice.