Heart-Healthy Albacore Tuna Salad
Light, refreshing, and loaded with wholesome ingredients, this Heart-Healthy Albacore Tuna Salad is the perfect blend of flavor and nutrition. Featuring protein-packed albacore tuna, crunchy celery, red bell pepper, and hydrating cucumber, this recipe is bursting with vibrant vegetables and brightened with fresh parsley. A zesty homemade vinaigrette made with extra-virgin olive oil, lemon juice, and Dijon mustard ties everything together, making this a low-sodium, nutrient-rich dish you’ll feel great about. Served on a bed of mixed greens, it's a quick, no-cook option that’s ready in just 20 minutes. Whether you're seeking a satisfying lunch, a light dinner, or a healthy meal prep idea, this tuna salad offers a delicious way to stay on track with your heart-smart eating goals.
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Recipe Information
Ingredients
- 2 5-ounce cans canned albacore tuna in water
- 1 medium, finely chopped celery stalk
- 0.5 small, finely chopped red onion
- 0.5 medium, diced red bell pepper
- 0.5 medium, diced cucumber
- 1 cup, halved cherry tomatoes
- 0.25 cup, chopped flat-leaf parsley
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
- 4 cups mixed salad greens
Instructions
Drain the canned albacore tuna, then transfer it into a large mixing bowl and flake it apart with a fork.
Add the finely chopped celery, red onion, and chopped red bell pepper to the bowl.
Incorporate the diced cucumber and halved cherry tomatoes into the tuna mixture.
Sprinkle the chopped parsley over the mixture and gently toss to combine.
In a small bowl, whisk together the extra-virgin olive oil, lemon juice, Dijon mustard, black pepper, and salt until well emulsified.
Pour the dressing over the tuna and vegetable mixture and toss until everything is evenly coated.
Lay a bed of mixed salad greens on a serving platter or individual plates and spoon the tuna salad over the top.
Serve immediately or refrigerate for up to one day for a chilled salad option.
Nutrition Facts
Calories |
737 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.4 g | 47% | |
| Saturated Fat | 5.9 g | 30% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 108 mg | 36% | |
| Sodium | 1898 mg | 83% | |
| Total Carbohydrate | 26.4 g | 10% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 12.8 g | ||
| Protein | 85.8 g | 172% | |
| Vitamin D | 4.8 mcg | 24% | |
| Calcium | 222 mg | 17% | |
| Iron | 8.3 mg | 46% | |
| Potassium | 2072 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
