Have a Plant: Fruits & Veggies for Better Health

Vidalia® Onion and Tomato Salad with Grilled Tuna Recipe

Make Half Your Plate Fruits & Veggies

Click to view larger image of Vidalia® Onion and Tomato Salad with Grilled Tuna : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

Sweet Vidalia® onions come into season in mid-April. Pair them with greenhouse-grown, on-the-vine tomatoes for this light summer salad that’s topped with grilled ahi tuna. Perfect for a backyard luncheon!
 
Recipe Cost for 4 People: $10.76 ($2.69/serving)*
 
Preparation Time: 30 minutes
Dressing

  • 1½ tbsp olive oil
  • ¼ cup lemon juice, fresh or bottled
  • 2 tsp white wine vinegar
  • 1 tsp Dijon mustard
  • ¼ tsp salt
  • ⅛ tsp black pepper
  • ¼ tsp thyme
  • ¼ tsp marjoram

Salad

  • ½ lb fresh/frozen ahi (yellowfin) tuna steak
  • ½ tsp olive oil
  • ½ Vidalia® onion, thinly sliced
  • 2 greenhouse-grown, on-the-vine tomatoes, cut into wedges
  • 1 large head lettuce (Boston, Bibb or romaine), washed, dried and torn into bite-size pieces
Heat grill. Whisk together dressing ingredients in a small bowl. Cut tuna into 1” chunks and place on 2-3 skewers; brush lightly with olive oil. Season lightly with salt and pepper. Grill skewered tuna until desired doneness; remove from grill. In a large bowl, toss dressing with all vegetable ingredients. To serve, divide salad on four individual plates; top with tuna.

Complete this Healthy Plate: Serve with an 8 oz glass of non-fat milk and a slice of rustic whole-grain bread.
 
Serves: 4
 
Fruits & Veggies per Serving
1.75 Cup
 
Nutrition Information per Serving:
Calories: 160
Total Fat: 6g
Saturated Fat: 1g
% of Calories from Fat: 34%
% Calories from Sat Fat: 5%
Protein: 16g
Carbohydrates: 11g
Cholesterol: 20mg
Dietary Fiber: 3g
Sodium: 260mg
 
MyPlate Contributions
Vegetables
Fruit
Grain
Protein
Dairy
1.75 cup
0 cup
0 oz
2 oz
0 cup
 
Each serving provides: An excellent source of protein, vitamin A, vitamin C, riboflavin, vitamin B6, potassium and phosphorus, and a good source of thiamin, folate, vitamin B12, and magnesium.

*Retail prices, Boulder, Colorado, and online, September 2012-March 2013

VidaliaOnion.org

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