Simply Satisfying Kale and Tuna Salad
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.
- Yield
- 4 Servings
- Serving size
- 2 cups
- Rating
- 3.74 of 5 (58 ratings)
Food groups
- Protein Foods: 2 ounces
- Vegetables: 1/2 cups
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
- Wash kale.
- Set aside to drain water off.
- Cut tomatoes in half and lightly toss in bowl with balsamic vinegar, oil, and pinch of salt and pepper.
- Set aside.
- In a salad bowl, mix tuna and juice from the can gently with the squeeze of 1/2 lemon and a pinch of pepper.
- Massage kale for about 3 minutes to soften it.
- Add the kale and 1/2 the tomatoes to the tuna.
- Gently toss until all is coated with dressing.
- Add remaining tomatoes.
- Squeeze remaining lemon all over and serve.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 215.34 |
| Total Fat | 15.49 g |
| Saturated Fat | 2.42 g |
| Monounsaturated Fat | 10 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 20.7 mg |
| Carbohydrates | 5.96 g |
| Dietary Fiber | 2.26 g |
| Total Sugars | 1.61 g |
| Added Sugars included | 0 g |
| Protein | 13.3 g |
| Calcium | 123 mg |
| Potassium | 264 mg |
| Sodium | 139.04 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 34 mg |
| Phosphorus | 115 mg |
| Selenium | 40 mg |
| Zinc | 1 mg |
| Vitamin A | 118 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 1.5 mcg |
| Vitamin C | 24 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 4 mg |
| Vitamin K | 301 mcg |
| Folate | 52 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 19 mg |
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Source
Recipe by: Seafood Nutrition Partnership
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/simply-satisfying-kale-and-tuna-salad. Federal works are public domain in the United States.