Lemon Pepper Tuna Salad Recipe With Nutrition Data and Calorie Count

Lemon Pepper Tuna Salad

Tasty, easy lunch that's super healthy.

Yields:

1 servings

Meal Type:

Main Dish
Side Dish
Salad and Salad Dressing
Lunch

Rating:

Ingredients

1 can tuna
1 tbsp olive oil
1 tsp leaves fresh or dried basil
1 tbsp parmesan cheese
1 cup shredded lettuce
1 cup chopped or sliced tomato
1 tbsp pepper
1 tsp salt
1 wedge yields lemon juice

Directions

Heat oil or cooking spray in a pan.
Add the tuna, and spices.
Fry until warm and good tasting. Mix the remaining salad ingredients together well in a bowl.
Put tuna and spices over salad, preferably directly from the pan, it will slightly wilt the lettuce and melt the cheese making it spectacular.
Note: tuna can be prepared ahead of time and refrigerated and you can add any other vegetables permitted. Great for Phase 1 of South Beach Diet.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 387

% Daily Value*

Total Fat

Amount Per Serving 16.87g

% Daily Value 22%
- Saturated Fat
  
  Amount Per Serving 3.274g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 2.37g
- Monounsaturated Fat
  
  Amount Per Serving 10.711g
Cholesterol

Amount Per Serving 54mg

% Daily Value 18%
Sodium

Amount Per Serving 2990mg

% Daily Value 130%
Total Carbohydrate

Amount Per Serving 13.32g

% Daily Value 5%
- Dietary Fiber
  
  Amount Per Serving 4.7g
  
  % Daily Value 17%
- Total Sugars
  
  Amount Per Serving 5.2g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 46.87g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 27mcg

% Daily Value 3%
Vitamin C

Amount Per Serving 38mg

% Daily Value 42%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 12mg

% Daily Value 1%
Iron

Amount Per Serving 31mg

% Daily Value 172%
Potassium

Amount Per Serving 1005mg

% Daily Value 21%

Nutrition summary:

Calories 387 KCal
Fat 16.87 g
Carbs 13.32 g
Protein 46.87 g

There are 387 calories in 1 serving of Lemon Pepper Tuna Salad.

How long would it take to burn off 387 KCal?
Basketball	39 minutes
Cycling (10 MPH)	53 minutes
Jogging	31 minutes
Running	26 minutes
Swimming (crawl, moderate pace)	38 minutes
Walking	44 minutes
Weight Training	44 minutes
Values estimated based on person weighing 160 lbs.