MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Use gluten-free tamari sauce in place of soy sauce in this dish.

 

“Soy sauce is really a multi-purpose seasoning.”
Martin Yan, Chef

The refrigerator light goes on...

This is a fresh tuna salad that is great for sandwiches or composed salads. Healthy fish and fats in a light, cool summer dish.

Rice Vinegar

Rice vinegar is made from fermented rice. It's a staple in Asian cooking but I like to use it in other types of recipes. Because it is less acidic than most vinegars and has a soft flavor it is a great choice for recipes where you don't want as bright a vinegar flavor.

1 Tbsp. rice vinegar = 0 calories, 0g fat, 0g sat fat, 0g mono fat, 0g protein, 0g carbohydrates, 0mg sodium, 0mg


 

Tuna and Avocado Salad



Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe keeps well for about 36 hours in the refrigerator. Cooking time does not include chilling time.

2 tsp olive oil
8 ounces fresh tuna steaks
4 ounces shiitaki mushrooms (stemmed and thinly sliced)
1/2 avocado (peeled and diced)
2 green onions (finely diced)
1 tsp sesame oil
1 tsp rice wine vinegar
2 tsp low sodium soy or gluten-free tamari sauce
fresh ground black pepper (to taste)

Place the olive oil in a medium skillet over high heat.

When the oil is hot add the tuna and sear for about two minutes. Turn and cook for two to 10 minutes to the degree of desired doneness. Remove to a plate and chill.

When cold cut the tuna into small dice.

Fold together with the avocado, onions, sesame oil, vinegar, tamari sauce and pepper. Chill until ready to serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2

.

Amount Per Serving

Calories 269 Calories from Fat 120
  % Daily Value
Total Fat 13g 19%
    Saturated Fat 2g 7%
    Monounsaturated Fat 7g  
    Trans Fat 0g  
Cholesterol 51mg 16%
Sodium 232mg 7%
Total Carbohydrates 7g 3%
    Dietary Fiber 3g 12%
    Sugars 1g  
Protein 30g  
Vitamin A 2% Vitamin C 8%
Calcium 0% Iron 10%
Vitamin K 20 mcg Potassium 939 mg
Magnesium 80 mg