Mango and Black Bean Salad W/ Grilled Tuna Recipe

Looking for an easy Mango and Black Bean Salad w/ Grilled Tuna recipe? Learn how to make Mango and Black Bean Salad w/ Grilled Tuna using healthy ingredients.


Submitted by cherity

Makes 5 servings



This stuff is GREAT for lunch both alone or on lettuce or crackers.

Recipe Ingredients for Mango and Black Bean Salad w/ Grilled Tuna

18 oz tuna in water, drained
15 oz black beans, rinsed and drained
1 mango, peeled and diced
2 small plum tomatoes, diced
1 cup cucumber, diced
2 green onions, sliced
2 tbsp extra virgin olive oil
1 tbsp lime juice
1 tbsp white wine vinegar
1 tbsp water
1/2 tsp dried mint leaves
1/4 tsp dried tarragon leaves

Recipe Directions for Mango and Black Bean Salad w/ Grilled Tuna

  1. In a small bowl, whisk together olive oil, lime juice, vinegar, water, mint, and tarragon.

  2. Refrigerate until serving time.

  3. Combine tuna, beans, diced mango, diced tomatoes, diced cucumber, and green onions in a large bowl.

  4. Drizzle with chilled dressing and toss.

  5. Serve on lettuce lined plate if desired.

  6. Variations:

  7. Sprinkle with reduced fat feta cheese if desired (not included in calorie count).

  8. May use 1 lb grilled tuna, flaked instead of canned tuna OR you can use chicken (even the canned variety).

  9. Any canned or dry bean may be substituted for another.

  10. One 20oz can crushed pineapple in juice, drained, can be substituted for mango.

  11. Prepared vinaigrette can be substituted for pre-made dressing.

  12. If desired, garnish with avocado and mint sprigs.

Categories

Beans, Fish, Fruits, Vegetables, Brunch, Main Dish, Salads, Snacks, Caribbean, Chill

Nutrition Facts
Serving Size 306.4g
Amount Per Serving
Calories
285
Calories from Fat
80
% Daily Value*
Total Fat
8.9g
14%
Saturated Fat
1.5g
8%
Trans Fat
0.0g
Cholesterol
43mg
14%
Sodium
359mg
15%
Potassium
436mg
12%
Total Carbohydrates
23.6g
8%
Dietary Fiber
6.0g
24%
Sugars
8.9g
Protein
29.6g
Vitamin A 13% Vitamin C 38%
Calcium 6% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • High in niacin
  • Very high in selenium
  • High in vitamin C
  •  
    Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement