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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
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.
Mix together the pasta and remaining salad ingredients in a large bowl.
Place all the dressing ingredients in a screw-top jar. Shake vigorously to combine.
To serve, spoon the salad onto individual serving plates and drizzle over the dressing. Garnish with freshly ground black pepper
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Preparation 3 minutes Cook 10 minutes Total 13 minutes -
Energy 316 kcal/serving Fat 3.43 g/serving Carbohydrates 150.66 g/serving Glycaemic Index 32 Glycaemic Load 12.18 
Serving suggestion
French bread.
Cook's tip
| 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-veg
Corn-free
Egg free
Peanut free
Shellfish free
Yeast 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.
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