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Simply Satisfying Kale and Tuna Salad

Simply Satisfying Kale and Tuna Salad

55 Ratings
55 Ratings
Recipe Image
Simply Satisfying Kale and Tuna Salad
Makes: 4 Servings
Total Cost: $$$$
Preparation Time: 15 minutes

Even the youngest junior chefs love massaging the kale in this simple salad recipe, which adds canned tuna, tomatoes and homemade dressing for a refreshing dish.

Ingredients

  • 2 cans tuna (2-5 oz. cans)
  • 1 bunch kale (or 1 bag)
  • 2 ounces cherry tomatoes
  • 1 lemon, raw
  • 1/4 cup extra virgin olive oil
  • 1/8 cup balsamic vinegar
  • kosher salt (to taste)
  • freshly ground pepper (to taste)

Directions

  1. Wash kale. Set aside to drain water off.
  2. Cut tomatoes in half and lightly toss in bowl with balsamic vinegar, oil and pinch of salt and pepper. Set aside.
  3. In a salad bowl, mix tuna and juice from the can gently with squeeze of 1/2 lemon and a pinch of pepper.
  4. Massage kale for about 3 minutes to soften it.
  5. Add the kale and 1/2 the tomatoes to the tuna, and gently toss until all is coated with dressing.
  6. Add remaining tomatoes.
  7. Squeeze remaining lemon all over and serve.
Source:

Seafood Nutrition Partnership

Nutrition Information

Serving Size: 2 cups
Nutrients Amount
Total Calories 278
Total Fat 16 g
Saturated Fat 2 g
Cholesterol 30 mg
Sodium 262 mg
Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 22 g
Vitamin D 1 mcg
Calcium N/A
Iron N/A
Potassium N/A
N/A - data is not available
Nutrients Amount
Total Calories 278
Total Fat 16 g
Saturated Fat 2 g
Monounsaturated Fat 10 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 23 mg
Omega 3 - DHA 164 mg
Cholesterol 30 mg
Carbohydrates 16 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 22 g
Minerals
Sodium 262 mg
Vitamins
Vitamin A 690 mcg RAE
Vitamin B6 0.7 mg
Vitamin B12 2.1 mcg
Vitamin C 170 mg
Vitamin D 1 mcg
Vitamin E 3 mg
Vitamin K 954 mcg
Folate 49 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 10 mg
Choline 26 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1 cup
Protein Foods 3 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025