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Tuna And White Bean Salad Recipe

Tuna And White Bean Salad Recipe

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Ingredients

Count

Nutrition

180

Calories

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Ingredients:

Serving

2 15 oz cans cannellini or great northern beans, rinsed and drained
3 large roma tomatoes, seeded and chopped (about 1 1/2 cups)
1/2 cup chopped fennel , reserve leafy tops
1/3 cup chopped red onion
1/3 cup orange or red bell pepper
1 tbsp snipped fennel leaf tops
1/4 cup evoo
3 tbsp white wine vinegar
2 tbsp lemon juice
1/4 tsp salt
1/4 tsp pepper
1 6 oz tuna steak, cut 1 inch thick
or
2 3 oz pouches of albacore tuna
salt
ground black pepper
1 tbsp evoo
2 cup torn mixed salad greens
leafy fennel tops

Directions:

Salad
In a large bowl combine beans, tomatoes, chopped fennel, red onion, sweet pepper and the snipped fennel tops; set aside
Vinaigrette
In a screw top jar, combine the 1/4 c oil, the vinegar, lemon juice, 1/4 tsp each of salt and pepper
Cover and shake well
Pour dressing over bean mixture; gently toss to coat
Let stand at room temperature 30 minutes
Sprinkle tuna, if using fresh, with salt and pepper; heat 1 Tbl oil over medium high
Add tuna and cook for 8 to 12 minutes or until fish flakes easily with a fork, turning once
Break tuna into pieces
Add tuna to bean mixture; toss to combine
Line a serving platter with salad greens, spoon bean mixture over greens
Garnish with additional fennel tops, if desired

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	180.08 Kcal (754 kJ)
Calories from fat	27.43 Kcal
		% Daily Value*
Total Fat	3.05g	5%
Cholesterol	27.5mg	9%
Sodium	434.97mg	18%
Potassium	272.48mg	6%
Total Carbs	14.69g	5%
Sugars	2.75g	11%
Dietary Fiber	3.93g	16%
Protein	20.01g	40%
Vitamin C	15.2mg	25%
Vitamin A	0.9mg	28%
Iron	41.5mg	230%
Calcium	41.8mg	4%

Amount Per 100 g
Calories	60.94 Kcal (255 kJ)
Calories from fat	9.28 Kcal
		% Daily Value*
Total Fat	1.03g	5%
Cholesterol	9.31mg	9%
Sodium	147.19mg	18%
Potassium	92.2mg	6%
Total Carbs	4.97g	5%
Sugars	0.93g	11%
Dietary Fiber	1.33g	16%
Protein	6.77g	40%
Vitamin C	5.1mg	25%
Vitamin A	0.3mg	28%
Iron	14mg	230%
Calcium	14.1mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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