Healthy foods #26 Tuna

Why it’s good for you: Tuna is high in protein, vitamin B, selenium and omega-3 fatty acids. Pregnant women and small children should , however, because tuna is also high in the neurotoxin methylmercury. For everyone else, tuna — including canned — is a good sandwich and salad staple.

How to eat it: A tuna sandwich is an easy on-the-go lunch. You can also top whole-grain crackers with tuna for a delicious snack.

Serving size: 3 oz.

Calories: 99

Recipe: Dr. Janet’s Tuna and Tofu Salad
Yield: 2 servings

Salad
Ingredients
4 cups red leaf lettuce, washed, dried and torn
1 large ripe tomato, diced
½ large Vidalia sweet onion, sliced
¼ cup green onions, sliced
½ cup sliced button mushrooms
1 block (14-oz. package) extra-firm tofu
1  can (12 oz.) water-packed tuna

Arrange lettuce on a large salad plate. Cut tofu into 1-in. cubes and add to salad. Mix tomato and onion together and sprinkle over tofu. Sprinkle drained tuna flakes over tomato mixture, then add green onions. Pour chilled dressing in desired amount over salad before serving.

Dressing
Ingredients
1 clove garlic, minced
1 tablespoon balsamic vinegar (well aged)
1 ½ teaspoons Dijon mustard
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup extra-virgin olive oil

Whisk together all dressing ingredients except the oil and blend until smooth. Slowly add in the oil and mix until dressing has a thick consistency. Chill dressing until ready to serve salad.

Nutrition per serving (½ recipe):
Calories: 461
Fat: 17 g
Cholesterol: 51 mg
Sodium: 779 mg
Carbohydrates: 15 g
Dietary fiber: 2 g
Sugars: 7 g
Protein: 60 g