Tuna fennel citrus radicchio salad
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Prep Time
20 Minutes
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Cook Time
0 Minutes
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Yield
1
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Difficulty Level
Easy
Ingredients
- 1 x 185g can Safcol Tuna in oil Italian style, drained
- 1 x 420g can chickpeas, rinsed and drained
- 1 small fennel bulb, thinly sliced
- 1 small radicchio lettuce, washed and roughly torn
- 1 small red onion, thinly sliced
- two oranges
- ½ cup flat leaf parsley leaves
for the dressing
- 2 tablespoons extra virgin olive oil
- 1 large garlic clove, crushed
- sea salt and freshly ground black pepper to taste
Instructions
- In a large bowl gently toss together the tuna (and the oil from the tins), chickpeas, fennel, radicchio, parsley leaves and onion, then arrange on a large platter.
- Zest one of the oranges, then cut away the skin and pith from both oranges and segment them and reserve. Squeeze the juice from the middle of the oranges into a bowl and mix with the zest and other dressing ingredients.
- Drizzle over the salad and top it with the orange segments and a few parsley leaves and serve immediately. Serves 4 as an entrée or 2 as a large main meal.
| Servings: | 4 |
| Ready in: | 20 Minutes |
| Course: | Side, Lunch, Entreè |
| Recipe Type: | Salad, Video Recipes |
| Ingredient: | Tuna |
Tuna fennel citrus radicchio salad
This protein-packed low GI tuna fennel citrus and radicchio salad is packed full of flavour, vitamins and antioxidants. The oranges, radicchio and fennel are very high in vitamin C and the Italians believe that fennel bulb aids digestion. Fennel is also attributed with strong anti-inflammatory properties.
Radicchio has a lovely red colour and slightly bitter taste that goes well with the other flavours and textures in this Italian inspired salad but if you prefer you can substitute washed baby spinach leaves or even watercress.
Make sure you are giving your body a health advantage by including fish in your diet. The best-tasting tuna variety hands down is Safcol’s tuna. Make sure you stock up next time you are at the supermarket as there are many varieties to enjoy in your week.
A perfect summer salad that will keep you feeling satisfied
Ashleigh Feltham (MNutrDiet)
Safcol tuna is not only a good source of the essential fat omega 3 fat but is also a good source of protein. Protein is needed to keep your lean muscle mass and keeps you feeling fuller for longer.
Chickpeas add more protein as well as gut-loving fibre. The type of fibre found in chickpeas not only keeps your guts working well but also feed the good bacteria in your gut. Having more healthy bacteria not only keeps your gut happy but your brain and many organs in your body.
Oranges and the fennel bulb add vitamin C which is needed to make the protein collagen. Collagen is needed for youthful-looking skin and healthy ligaments and tendons. Garlic and onion provide components that keep your immune system working at its best.
Lettuce is a good source of vitamin K. This fat-soluble vitamin is needed to keep your bones strong and allows your blood to clot normally. Fat-soluble vitamins are better absorbed with fat in the meal so including tuna and extra virgin olive oil is a smart combination. Extra virgin olive oil adds another healthy fat called monounsaturated fat which promotes healthy cholesterol levels and heart health. Parsley will add antioxidants to help fight off free radicals which can cause damage and disease to the cells of your body. This is a perfect meal for warmer days when you don’t feel like a heavy meal but still want to feel satisfied.
