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Try the exciting new recipe from Day 1 of our upcoming 7-Day Meal Plan.

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Tuna Salad Surprise
You will love this unique way of preparing a tuna salad with no mayonnaise. It's a perfect Healthiest Way of Eating for a dinner or lunch and provides an excellent—106% of the daily value—for those hard to find omega-3 fatty acids. Enjoy!
Tuna Salad Surprise Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Mince onions and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
  2. Blend dressing ingredients in blender adding oil a little at a time at end (to incorporate). Blend well to make sure sunflower seeds are ground.
  3. Mix tuna, celery, walnuts, parsley, onion, salt, and pepper.
  4. Mix desired amount of dressing with tuna mixture.
  5. Serve on bed of chopped romaine lettuce with chopped tomato.
Serves 4

Nutritional Profile

Tuna Salad Surprise
1.00 serving
(506.77 grams)
Calories: 613

NutrientDRI/DV

 selenium193%



 protein92%

 copper90%








 folate59%








 iron32%

 fiber26%

 zinc26%


Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Tuna Salad Surprise is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Tuna Salad Surprise
1.00 serving
506.77 grams
Calories: 613

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
selenium105.91 mcg1935.7excellent
omega-3 fats2.54 g1063.1excellent
vitamin E14.38 mg (ATE)962.8excellent
protein45.83 g922.7excellent
copper0.81 mg902.6excellent
phosphorus613.17 mg882.6excellent
manganese1.69 mg852.5excellent
vitamin C62.11 mg832.4excellent
vitamin B121.66 mcg692.0very good
vitamin B310.67 mg672.0very good
chromium22.09 mcg631.9very good
folate237.11 mcg591.7very good
vitamin B10.71 mg591.7very good
vitamin D226.80 IU571.7very good
vitamin B60.74 mg441.3good
molybdenum19.47 mcg431.3good
magnesium167.37 mg421.2good
vitamin A363.01 mcg RAE401.2good
pantothenic acid1.91 mg381.1good
potassium1243.37 mg361.0good
iron5.68 mg320.9good
zinc2.90 mg260.8good
fiber6.57 g260.8good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Tuna Salad Surprise

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