Walnut Couscous And Tuna Tower Recipe

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Walnut Couscous And Tuna Tower
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Ingredients
15
Count
Nutrition
453
Calories
Total time
30
Minutes
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Ingredients:

Directions:

  1. Preheat oven to 350 then arrange walnuts in single layer on cookie sheet.
  2. Toast until lightly browned about 7 minutes then cool completely.
  3. Spray a medium nonstick saucepan with cooking spray.
  4. Add onion and sauté over medium heat until just softened.
  5. Add couscous and cook until lightly browned.
  6. Add 2-1/2 cups water then cover and reduce heat to simmer and cook 10 minutes.
  7. Cool slightly then add 1/2 cup walnuts, tuna, olives, capers, parsley, lemon zest and lemon juice.
  8. Season with salt and pepper.
  9. Wash endive then separate leaves and toss with vinaigrette.
  10. Divide evenly between 4 plates then sprinkle with remaining walnuts.
  11. Stack slices of tomato in alternating colors in centers of plates on top of endive.
  12. Fill four ramekins with couscous mixture and pack tightly.
  13. Invert ramekin on top of tomato slices to unmold.
  14. Garnish with reserved walnut pieces and serve immediately.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 453.01 Kcal (1897 kJ)
Calories from fat 156.35 Kcal
% Daily Value*
Total Fat 17.37g 27%
Cholesterol 29.7mg 10%
Sodium 824.03mg 34%
Potassium 1157.7mg 25%
Total Carbs 46.4g 15%
Sugars 5.94g 24%
Dietary Fiber 13.18g 53%
Protein 30.54g 61%
Vitamin C 35.6mg 59%
Iron 4.8mg 27%
Calcium 146.3mg 15%
Amount Per 100 g
Calories 89.71 Kcal (376 kJ)
Calories from fat 30.96 Kcal
% Daily Value*
Total Fat 3.44g 27%
Cholesterol 5.88mg 10%
Sodium 163.19mg 34%
Potassium 229.26mg 25%
Total Carbs 9.19g 15%
Sugars 1.18g 24%
Dietary Fiber 2.61g 53%
Protein 6.05g 61%
Vitamin C 7mg 59%
Iron 0.9mg 27%
Calcium 29mg 15%

* 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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Recipe Tags

Weightwatchers Points

  • 9.7
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium

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