Health Benefits of Tuna: Mediterranean Tuna Antipasto Salad

Last Updated on December 8, 2022 by Ellen Christian

There are many health benefits of tuna you should be aware of. Learn more about the tuna health benefits you can get from skipjack and why you should include it in your diet.

Health Benefits of Tuna

Lately, I’ve started to feel every one of my forty-six years.  I notice the ache in my back after I mow the lawn.  I notice my complexion has lost just a bit of that freshness I used to see.  The five pounds I’ve put on seems to be just a little bit more difficult to take off than it was before.  

I’m trying very hard to be more aware of my health choices.  I try to remember to take my vitamins, choose healthy foods, and get regular exercise. When I heard about the health benefits of tuna, I knew I needed to eat more.

Lean protein source

One of the areas that I struggle with is finding a healthy lunch.  I try to watch my carbohydrates so choosing a lunch that is heavy on pasta or bread is not something I want to do.  The only problem with that is that carbohydrates are generally what makes me feel full.  I have been trying to find a healthy lunch that will leave me feeling full but also be low in carbohydrates.

After doing some reading, I learned that lean protein will also make you feel full and unlike carbohydrates, they are much more healthy for you.  My two favorite protein sources are tuna and beans.  

Benefits of eating tuna every day

Tuna is loaded with vitamins and nutrients and is low in saturated fats.  Beans are high in anti-oxidants and lots of different vitamins and minerals.  The combination of the two is a perfect choice for me.

What is skipjack tuna?

Skipjack tuna is classified as a light tuna.  Scientists have stated that skipjack tuna has a healthy population worldwide. Ocean Naturals harvests their skipjack tuna in the Western and Central Pacific Ocean, where the largest amount of skipjack in the world are found.

The skipjack population in this area is managed by the Western and Central Pacific Fisheries Commission (WCPFC), and in many areas, the Parties to the Nauru Agreement (PNA), which have put in place conservation measures to help prevent overfishing. Ocean Naturals skipjack are caught by purse seine vessels fishing on free-schools of fish. I love that Ocean Naturals is a wild premium tuna.

Since Ocean Naturals Skipjack Tuna is found at Walmart, I headed out to our Walmart to pick some up.   I love that this canned tuna comes packed in water.  

That makes it an even healthier choice for me. While I was at Walmart, I picked up a few other things I needed for my recipe and did some grocery shopping.

I really like that Ocean Naturals Skipjack Tuna tastes good, is good for me, and is good for our environment as well.  

Tuna Antipasto Salad

I chose to make a Mediterranean Tuna Antipasto Salad with my Ocean Naturals Skipjack Tuna.  I wanted to stay far away from anything that was loaded in mayonnaise to keep this as healthy as I possibly could.  

So, I served this salad on a bed of fresh greens which helps keep the carbohydrates out of the recipe.

First, chop the red bell pepper, yellow onion, rosemary, and parsley.

Mix the tuna, chickpeas, red bell pepper, yellow onion, rosemary, and parsley in a bowl.  Drizzle half of the lemon juice and extra virgin olive oil over the top.

Finally, lay the greens on a plate & drizzle with the remaining lemon juice and extra virgin olive oil.

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Yield: 2

Mediterranean Tuna Antipasto Salad

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There are many health benefits of tuna you should be aware of. Learn more about the tuna health benefits you can get from skipjack and why you should include it in your diet.

Prep Time 15 minutes

Cook Time 1 minute

Total Time 16 minutes

Ingredients

• 1 can Ocean Naturals Skipjack Tuna, 6 oz
• 1/2 15 oz can of beans (chickpeas work wonderfully)
• 1/2 red bell pepper, chopped in small pieces
• 1/4 cup yellow onions, minced
• 1/2 tsp fresh parsley
• 3 tbsp lemon juice
• 2 tbsp extra virgin olive oil
• Salt & pepper to taste
• Greens to serve your salad on

Instructions

1. Combine the beans, tuna, pepper, onion, parsley, rosemary, half the lemon juice and half the extra virgin olive oil. Season with salt and pepper to taste.
2. Put the other half of the lemon juice and the extra virgin olive oil in a bowl and drizzle it over the lettuce.
3. Top with the antipasto salad and serve.

Nutrition Information:

Yield:

2

Serving Size:

1 cup
Amount Per Serving: Calories: 358Total Fat: 16gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 12gCholesterol: 31mgSodium: 760mgCarbohydrates: 36gFiber: 10gSugar: 13gProtein: 26g

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Ellen Christian

Ellen is a busy mom of a 24-year-old son and 29-year-old daughter. She owns six blogs and is addicted to social media. She believes that it doesn’t have to be difficult to lead a healthy life. She shares simple healthy living tips to show busy women how to lead fulfilling lives. If you’d like to work together, email info@confessionsofanover-workedmom.com to chat.