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Mediterranean style salad

A really healthy meal using tuna, peppers and pasta.

What you need

150 g dried conchiglie pasta
1 small green pepper, cored de-seeded and cut into matchsticks
1 small yellow pepper, cored de-seeded and cut into matchsticks
1 small red pepper, cored de-seeded and cut into matchsticks
1/4 cucumber, halved lengthways and thinly sliced
200 g canned tuna, drained and flaked
8 salad onions, trimmed and halved
For the dressing
finely grated rind and juice of 1 lime
1 clove garlic, peeled and crushed
6 tsp olive oil
4 tsp fromage frais
2 tsp chopped fresh parsley
seasoning
To garnish
freshly ground black pepper

Method

  1. Place the pasta in a large pan of salted boiling water. Cook for 10-12 min or until tender. Drain and refresh under cold water.

  2. Mix together the pasta and remaining salad ingredients in a large bowl.

  3. Place all the dressing ingredients in a screw-top jar. Shake vigorously to combine.

  4. To serve, spoon the salad onto individual serving plates and drizzle over the dressing. Garnish with freshly ground black pepper

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  • Preparation3 minutes
    Cook10 minutes
    Total13 minutes
  • Energy316 kcal/serving
    Fat3.43 g/serving
    Carbohydrates150.66 g/serving
    Glycaemic Index32
    Glycaemic Load12.18
  • Mediterranean style salad

Serving suggestion

French bread.

Cook's tip

Guideline Daily Amounts
Per portion Per 100g Men Women
Energy (kj) 1322 498 10475 8350
Energy (kcal) 316 119 2500 2000
Protein (g) 20.3 7.63
Carbohydrate (g) 39.7 15.0 345 275
Fat (g) 9.12 3.43 95 70
Fat (saturated) (g) 1.82 0.69
Fibre (g) 3.73 1.41
Sodium (mg) 40.1 15.1
Salt (equivalent) (g) 0.10 0.04 7 5
Per Portion Per 100g RDA
Vitamin A (µg) 235 88.7 800
Vitamin B-12 (µg) 1.71 0.64 1
Vitamin B-6 (mg) 0.47 0.18 2
Vitamin C (mg) 150 56.6 60
Vitamin D (µg) 0.02 0.01 266
Vitamin E (mg) 1.68 0.63 10
Zinc (mg) 1.20 0.45 15
Calcium (mg) 66.2 25.0 800
Folate (mcg) 135 51.1 200
Iron (mg) 3.31 1.25 14
Magnesium (mg) 51.8 19.5 300
Niacin (mg) 10.3 3.87 18
Pantothenic acid (mg) 0.47 0.18 6
Riboflavin (mg) 0.32 0.12 1.6
Phosphorous (mg) 192 72.4 800
Thiamin (mg) 0.48 0.18 1.4

This recipe is:

  • Demi-vegDemi-veg
  • Corn freeCorn-free
  • Egg freeEgg free
  • Peanut freePeanut free
  • Shellfish freeShellfish free
  • Yeast freeYeast free

What the text colours mean:

  • Low in fat
  • High in fibre
  • Rich source
  • Known source

This recipe is estimated to provide the nutritional content shown alongside.

The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning, black pepper or unavailable

IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.

Highlights
Diet
Demi-vegDemi-veg
Allergy and intolerance profile
Corn freeCorn-free
Egg freeEgg free
Peanut freePeanut free
Shellfish freeShellfish free
Yeast freeYeast free
Suitable for cooking in
Occasion
Convenience
Meal type
Lunch / snacks
Main
Salads
Main ingredient
Fish
Pasta
Vegetables
Cuisine style
Cheffy specials
Classic recipe
  • Comments: 0
  • Rating: 0.0
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  • Cooks who like this recipe: 1

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