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Simply Satisfying Kale and Tuna Salad

Simply Satisfying Kale and Tuna Salad

57 Ratings
57 Ratings
Recipe Image
Simply Satisfying Kale and Tuna Salad on a plate
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 (5 ounce 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 the 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. Gently toss until all is coated with dressing.
  6. Add remaining tomatoes.
  7. Squeeze remaining lemon all over and serve.

Notes

Learn more about:

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 will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

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

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1 cup
Protein Foods 3 ounces
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