By The Bariatric Nutrition Team at Mather Hospital

Any recipe that can be made in advance for the week ahead is a recipe worth trying! To avoid making unhealthy last minute food choices, plan and prep your meals a few days at a time. Our Mediterranean Tuna recipe is packed with flavor and protein and is very easy to make.  Our recipe yields 4 servings and is a perfect addition to the work week!

Mediterranean Tuna

Servings: 6

1 (15 oz). can low sodium chickpeas, drained and rinsed

2 (5 oz.) cans chunk light tuna canned in water, drained

1 red bell pepper, diced

½ cup red onion, finely chopped

½ cup fresh parsley, divided

2 Tbsp. capers, rinsed

1½ tsp fresh rosemary, chopped

½ cup lemon juice, divided

4 tsp olive oil, divided

8 cups mixed greens

Salt and pepper to taste

Combine chick peas, tuna, red pepper, onion, parsley, capers, ¼ cup lemon juice, and 2 tsp. olive oil in a bowl. Then season with black pepper to taste.

  1. In a separate bowl, combine the remaining ¼ cup lemon juice and 2 tsp. olive oil and season with salt and pepper to taste. Add mixed greens and toss to coat.
  2. Divide greens among 6 plates, about 1.5 cups each. Top each plate with ¼ of the tuna mixture.

Approximate Nutrition Facts:

200 calories, 6 g fat, 22 g carbohydrates, 14 g protein