Zesty avocado and tuna salad

Author: Niki Bezzant - Founding Editor

Photographer: Bryce Carleton

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Get all your 5-a-day with this zesty dairy-free salad for two.

Serves: 2

Time to make: 15 mins

Ingredients

More weights & measures

120g fresh tuna (or any firm ocean fish such as kingfish)
¾ teaspoon Tuscan seasoning
spray oil
1 avocado, cut in 2cm cubes
1 red capsicum, cut in 2cm chunks
3 ripe tomatoes, cut in 2cm chunks
2 slices sourdough bread
1 lemon, zest and juice
2 tablespoons red wine vinegar
1 tablespoon extra virgin olive oil
½ iceberg lettuce, leaves separated
½ cup fresh herbs
black pepper

Instructions

1 On a plate or board, sprinkle tuna with Tuscan seasoning to coat. Spray with oil. Set a frying pan over a medium-high heat. Cook tuna for 30 seconds each side, to sear. Remove from pan and set aside to cool. Cut into bite-sized pieces.

2 In a large bowl, combine avocado, capsicum and ²/³ of the tomatoes. Add cooled tuna pieces. Toast bread and cut or tear into pieces. Add bread to tuna mix.

3 In a blender or food processor blitz remaining tomato, lemon zest and juice, vinegar and oil. Pour dressing over tuna mix and gently stir to coat.

4 Using lettuce leaves as bowls, divide tuna mix among them and garnish with herbs and a good grind of pepper.

Variations

Make it gluten free: Use gluten-free bread and check seasoning is gluten free.

HFG tip

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 571cal

Kilojoules 2390kJ

Protein 25g

Total fat 38g

–Saturated fat 6g

Carbohydrates 30g

–Sugars 12g

Dietary fibre 11g

Sodium 530mg

Calcium 110mg

Iron 4mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Mar 2019

2 comments on Zesty avocado and tuna salad

Karen BOARDMAN March 4, 2022 at 12:13 am #

Hi am I able to print out recipes?

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- Jen deMontalk March 7, 2022 at 10:41 am #
  
  Hi Karen
  Thanks for your question. Yes, the print icon is just below the Nutrition Panel.
  
  Warm regards
  Jenny, HFG editor
  
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