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Warm tuna and prawn salad with lemon mayonnaise
The addition of pasta in this recipe creates a satisfying all-in-one meal.
What you need
- 2 vegetable stock cubes, look for ones with Italian herbs
- 350 g tagliatelle, plain, verdi or mixed
- 6 tsp olive oil
- 1 red onion, peeled quartered and sliced
- 200 g canned tuna, drained well and flaked
- 100 g peeled tiger prawns
- 4 1/2 tsp capers, drained
- 45-60 ml thick mayonnaise
- finely grated rind and juice of 1 small lemon
- seasoning
Method
Dissolve the stock cubes in 1 1/2 ltr boiling water in a large pan. Add the pasta. Stir well then return to the boil and cook for 10-12 min until al dente or just tender.
Meanwhile, heat the oil in a frying pan. Gently fry the onion for 2 min or until just softened. Add the remaining ingredients. Season well. Heat through gently, stirring frequently for 2-3 min.
Drain the pasta thoroughly. Remove tuna mixture from the heat and stir in the pasta.
Serve immediately on warmed serving plates.
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Preparation 15 minutes Cook 10 minutes Total 25 minutes -
Energy 601 kcal/serving Fat 5.03 g/serving Carbohydrates 321.50 g/serving Glycaemic Index 39 Glycaemic Load 31.88 
Serving suggestion
Garnished with fresh sprigs of basil, whole prawns and slices of lemon.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2516 | 914 | 10475 | 8350 |
| Energy (kcal) | 601 | 218 | 2500 | 2000 |
| Protein (g) | 34.6 | 12.6 | ||
| Carbohydrate (g) | 86.9 | 31.6 | 345 | 275 |
| Fat (g) | 13.8 | 5.03 | 95 | 70 |
| Fat (saturated) (g) | 1.93 | 0.70 | ||
| Fibre (g) | 4.44 | 1.61 | ||
| Sodium (mg) | 1093 | 397 | ||
| Salt (equivalent) (g) | 2.73 | 0.99 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 35.5 | 12.9 | 800 |
| Vitamin B-12 (µg) | 2.05 | 0.74 | 1 |
| Vitamin B-6 (mg) | 0.41 | 0.15 | 2 |
| Vitamin C (mg) | 23.9 | 8.68 | 60 |
| Vitamin D (µg) | 57.4 | 20.9 | 266 |
| Vitamin E (mg) | 2.05 | 0.74 | 10 |
| Zinc (mg) | 2.11 | 0.77 | 15 |
| Calcium (mg) | 68.1 | 24.7 | 800 |
| Folate (mcg) | 242 | 88.0 | 200 |
| Iron (mg) | 5.91 | 2.15 | 14 |
| Magnesium (mg) | 84.1 | 30.6 | 300 |
| Niacin (mg) | 15.9 | 5.77 | 18 |
| Pantothenic acid (mg) | 0.76 | 0.28 | 6 |
| Riboflavin (mg) | 0.52 | 0.19 | 1.6 |
| Phosphorous (mg) | 325 | 118 | 800 |
| Thiamin (mg) | 1.09 | 0.39 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Peanut 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 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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