Marinated Tuna And Vegetables
A light, flavorful salad featuring tender vegetables and tuna, marinated in balsamic and olive oil—perfect for a quick, healthy meal or lunch.
Ingredients
Instructions
- Steam carrots and cauliflower together in a basket for 10 minutes.
- Add peas and cook for 5 minutes more or until vegetables are tender-crisp.
- Combine cooked vegetables, celery, and green onions in a medium bowl.
- Add tuna, balsamic vinegar, and olive oil.
- Toss, cover, and chill before serving.
Tips & Substitutions
For added flavor, consider marinating the tuna in lemon juice or herbs before mixing it in. If you have fresh vegetables, feel free to substitute the frozen peas. Should you want a heartier dish, serve it over quinoa or brown rice. This dish can easily be adapted to suit vegan recipes by replacing tuna with chickpeas or tofu.
Serving Suggestions
Serve this marinated tuna and vegetables chilled as a light lunch or dinner. It pairs beautifully with a side of Greek Salad('Roselawn') or a drizzle of Garden Vinaigrette for extra zest. For a complete meal, consider serving with grilled bread or alongside Grilled Vegetable Kabobs.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm the vegetables in a skillet over medium heat, adding a splash of water to prevent sticking. Alternatively, enjoy it cold as a refreshing salad.
Nutrition & Diet Analysis (per serving)
Each serving of Marinated Tuna And Vegetables contains roughly 339 calories, with 8g protein, 61g carbohydrates, and 9g fat. It is an excellent source of vitamin A (201% of the Daily Value), dietary fiber (64% of the Daily Value), and vitamin C (49% of the Daily Value), and a good source of protein. Note that it is relatively high in sodium, at 626mg per serving (27% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh vegetables instead of frozen?
Absolutely! Fresh carrots and peas will add great texture and flavor. Just be sure to adjust the cooking time slightly, as fresh vegetables may cook faster than frozen ones.
Is this dish suitable for meal prep?
Yes, this dish is perfect for meal prep! Prepare it in advance and store it in the fridge. The flavors will meld beautifully overnight, making it an excellent choice for lunches throughout the week.
What can I substitute for tuna?
If you're looking for alternatives to tuna, canned salmon or chickpeas work well. For a vegetarian option, try using marinated tofu or tempeh to maintain a similar texture while keeping it plant-based.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).