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Healthy Recipes

Asparagus Salad with Tuna


  • 1/2 lb: Asparagus
  • 1/2 lb: Light canned tuna rinsed to decrease sodium content, or make your favorite steamed fish. Steamed fish can reduce sodium content.
  • 1: Lemon
  • 2 tbsp: Green onion
  • 1 tbsp: Olive oil or avocado oil
  • 1/8 tbsp: Black pepper
  • 4 slices: Whole wheat toast


  1. Cut the asparagus into 3” pieces and steam for a couple of minutes, drain, season with your favorite spice and toss with 1 tbsp oil.
  2. Mix the asparagus, tuna, oil and green onion, sprinkle with lemon zest and squeeze the lemon on the mix, sprinkle with black pepper.
  3. Spread the salad on the toast and enjoy.

Nutritional Info

  • Calories: 246
  • Fat: 9.7g
  • Cholesterol: 12.25g
  • Sodium: 254g
  • Protein: 15.15g

Good to know about the ingredients

Asparagus is an excellent source of folic acid, fiber, vitamins B1, B2, B3 and B6. It also has a high content of vitamin K which plays an important role in bone health and preventing blood clots. Asparagus also has a high content of antioxidant nutrients.

Fresh tuna or any other fish have more nutritional values than canned fish. Tuna is a nutrient- dense food. It is a good source of protein, omega-3, vitamins B6 & B1, and niacin. Omega-3 helps cardiovascular health, prevents obesity, improves insulin response, and lessens the effect of Alzheimer’s disease.

Whole wheat Bread
Whole wheat in its unrefined form contains many important nutrients. It is beneficial to select products made from 100% whole wheat instead of enriched flour. Whole wheat is an excellent source of fiber, manganese and magnesium, and helps maintain healthy body weight. Whole grains prevent cardiovascular disease, insulin resistance and obesity.