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Healthnotes Index:

Tuna Spinach Salad

Tuna Spinach Salad: Main Image

Quick Facts

Servings: 4
Prep Time: 10 min.
Canned tuna and prewashed spinach make this a quick and easy weeknight meal.


  • 12 cups pre-washed fresh trimmed spinach
  • 1 (7.1-oz.) pouch or 2 - 6 oz.cans drained light tuna or abacore tuna
  • 1 cup medium onions, thinly sliced into wedges or rings
  • 1 cup crumble blue cheese
  • 1/4 to 1/2 cup candied pecans or favorite candied nuts
  • Desired amount balsamic vinaigrette or any cream based dressing desired amount


  • For each serving, place 3 cups fresh spinach on plate.
  • Gently flake 1/2 cup albacore tuna over spinach. Top with 1/4 cup each of onions and crumbled blue cheese.
  • Sprinkle salad with 1 to 2 tablespoons candied pecans. Serve with desired amount of dressing.
Recipe courtesy of the National Fisheries Institute

Serving Suggestion: This salad complements many easy on-hand accompaniments such as fresh berries (raspberry, boysenberry, blue or strawberries), crisp crumbled bacon, or tear drop tomatoes. Try any of these the next time you make this outstanding salad.

Nutrition Facts

Calories 1055
  Calories from Fat 309 (29%)
(52%)Total Fat 34g
(56%)Saturated Fat 11g
Polyunsaturated Fat 9g
Monounsaturated Fat 10g
(102%)Cholesterol 307mg
(34%)Sodium 808mg
(65%)Potassium 2272mg
Total Carbohydrate 9g
(13%)Dietary Fiber 3g
Sugars 2g
Sugar Alcohols 0g
(340%)Protein 170g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2016.

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