Health Benefits of Tuna: Mediterranean Tuna Antipasto Salad

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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.

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Health Benefits of Tuna

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.   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.

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.

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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.

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I really like that Ocean Naturals Skipjack Tuna tastes good, is good for me and is good for our environment as well. You can learn more about where your specific skipjack tuna came from by visiting http://oceannaturals.com/my-tuna/ and entering the code on the can. I found out that my Ocean Naturals Skipjack Tuna was caught by a vessel called the San Columbia and that the captain’s name is Alec Aitken and that it was caught in area 81 which is near New Zealand.

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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.   This salad is served on a bed of fresh greens which helps keep the carbohydrates out of the recipe.

Chop the red bell pepper, yellow onion, rosemary, and parsley.

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

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Yields 2

Mediterranean Tuna Antipasto Salad

This easy Mediterranean Antipasto Salad is the perfect healthy lunch.

15 minPrep Time

1 minCook Time

16 minTotal Time

Save RecipeSave Recipe

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

Calories

1011 cal

Fat

56 g

Carbs

71 g

Protein

59 g
Click Here For Full Nutrition, Exchanges, and My Plate Info
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Health Benefits of Tuna: Mediterranean Tuna Antipasto Salad


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