Tuna Avocado Salad on Sourdough Toast
A delicious, nutritious, quick and easy lunch to whip up at home or at work which is packed with goodness.
Ingredients
- 100g (3.5oz or 1 can) drained tuna
- 80g (2.8oz or 1/2 cup) cherry tomatoes, cut
- 1/4 medium red onion, finely chopped
- 2 medium slices sourdough bread (see recipe below)
- 1 tbsp Greek yoghurt
- 1/2 lemon juice
- 1 pinch of salt
- 2 tbsp broccoli sprouts
- 80g (2.8oz or 1/2) sliced avocado
- Sea salt and black pepper to taste
Instructions
- Lightly toast the sourdough slices
- Mix the tuna, tomatoes, onions, yoghurt and lemon juice in a bowl, then arrange on sourdough toast and top with sliced avocado, sprouts and a dash of salt and pepper to taste.
Notes
This is an easy lunch meal that can quickly be prepared, which is high in fibre, protein and healthy mono-unsaturated fats that support cardiovascular health by lowering cholesterol and inflammation and contains 2 portions of vegetables per serving.
Avocado's are high in potassium, further supporting the cardiovascular health by supporting healthy blood pressure. Tuna contains selenium and is a healthy, low-fat form of protein ideal for weight loss or sporting programs. The dish is packed with nutrients such as B vitamins, selenium, zinc and iron, which are important, especially for optimal functioning of the thyroid glad (amongst others).
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.7mg (62%)
B2 (Riboflavin) - 0.5mg (44%)
B3 (Niacin) - 19.9mg (142%)
B5 (Pantothenic Acid) - 2mg (41%)
B6 (Pyridoxine) - 0.9mg (70%)
B12 (Cobalamin) - 3.2µg (133%)
Folate - 219.6µg (55%)
Vitamin A - 262.9µg (38%)
Vitamin C - 49.3mg (66%)
Vitamin D - 186IU (31%)
Vitamin E - 6.4mg (43%)
Vitamin K - 63.8µg (71%)
Minerals
Calcium - 135mg (14%)
Copper - 0.3mg (38%)
Iron - 5mg (28%)
Magnesium - 100mg (31%)
Manganese - 0.6mg (34%)
Phosphorus - 339mg (49%)
Potassium - 969.9mg (37%)
Selenium - 112µg (205%)
Sodium - 606mg (40%)
Zinc - 2.2mg (34%)
% RDI based on an adult female
Nutrition Information:
Yield: 1 Serving Size: 430g (15oz)Amount Per Serving: Calories: 500kcalTotal Fat: 16.6gNet Carbohydrates: 40.6gFiber: 9.3gProtein: 38g
