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Tuna Salad Surprise

Surprise! No Mayonnaise! This tuna salad is full of flavor and much healthier than the usual tuna salad made with mayonnaise. It is very quick if you have the dressing already made in your refrigerator. Tuna salad will never be the same after tasting this.

Tuna Salad Surprise Prep and Cook Time: 20 minutes

Ingredients:
2 6 oz cans of light tuna, drained
1/4 cup finely diced celery
3 TBS chopped walnuts
3 TBS chopped fresh parsley
1/4 cup finely minced onion
salt & black pepper to taste
1 medium head romaine lettuce, chopped
1 small tomato, seeds and excess pulp removed and chopped

Dressing
3 medium cloves garlic pressed
1 TBS prepared Dijon mustard
1 tsp honey
1/2 tsp salt
1/2 tsp cracked black pepper
4 TBS fresh lemon juice
1/4 cup sunflower seeds
4 oz silken tofu
1/2 tsp Italian herbs
2 TBS extra virgin olive oil
*a little water to thin if necessary

Directions:


  1. Mix tuna, celery, walnuts, parsley, onion, salt and pepper.
  2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate.) Blend well to make sure sunflower seeds are ground.
  3. Mix desired amount of dressing with tuna mixture.
  4. Serve on bed of chopped romaine lettuce with chopped tomato.

    Serves 2


Healthy Cooking Tips: Make sure you choose a good quality canned tuna. For best flavor combine 1 can of chunk light tuna and 1 can of solid white tuna. Also, you want to blend this dressing long enough to completely grind the sunflower seeds for a smooth texture.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Tuna Salad Surprise
1.00 serving
613.09 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
tryptophan 0.52 g 162.5 4.8 excellent
selenium 105.91 mcg 151.3 4.4 excellent
vitamin C 62.11 mg 103.5 3.0 excellent
omega 3 fatty acids 2.54 g 101.6 3.0 excellent
protein 45.83 g 91.7 2.7 excellent
manganese 1.69 mg 84.5 2.5 excellent
vitamin E 14.38 mg 71.9 2.1 very good
vitamin A 3570.50 IU 71.4 2.1 very good
phosphorus 613.17 mg 61.3 1.8 very good
folate 237.11 mcg 59.3 1.7 very good
vitamin D 226.80 IU 56.7 1.7 very good
sodium 1338.76 mg 55.8 1.6 very good
vitamin B3 (niacin) 10.67 mg 53.4 1.6 very good
vitamin B1 (thiamin) 0.71 mg 47.3 1.4 good
magnesium 167.37 mg 41.8 1.2 good
copper 0.81 mg 40.5 1.2 good
vitamin B6 (pyridoxine) 0.74 mg 37.0 1.1 good
potassium 1243.37 mg 35.5 1.0 good
iron 5.68 mg 31.6 0.9 good
vitamin B12 (cobalamin) 1.66 mcg 27.7 0.8 good
dietary fiber 6.57 g 26.3 0.8 good
molybdenum 19.47 mcg 26.0 0.8 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Tuna Salad Surprise

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For education only, consult a healthcare practitioner for any health problems.


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