Tuna Couscous Salad #RecipeReDux

Tuna Couscous Salad

I received free samples from Bumble Bee Seafoods that are mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Bumble Bee Seafoods and am eligible to win prizes associated with the contest. I was not compensated for my time.

I’ve always been a tuna nut. Give me a can and some crackers as a kid and it was the best lunch ever!

Today I still eat a lot of tuna and other seafood as well. I know now that there is more to tuna than just great taste. Bumble Bee and Recipe Redux are challenging tuna loving members like me to put their tuna where our mouth is and take this challenge!

The Benefits of Seafood Recipe Challenge

Canned seafood is a convenient, affordable, nutritious and delicious way to make sure you and your family are eating enough seafood. Bumble Bee is challenging ReDuxers to help educate their readers about the benefits of seafood by developing tasty recipes for breakfast, lunch, dinner or snack time with Solid White Albacore Tuna in Water.

From a nutritional standpoint, canned tuna is an excellent source of high quality protein, vitamins and minerals and is low in saturated fat.
For example, BUMBLE BEE® Prime Fillet® Solid White Albacore In Water used in this recipe is packed with B Vitamins (Vitamin B6 10% Vitamin B12 10% Niacin 25%) selenium, Vitamin D, Viamin A and iron for 70 calories per 2 ounce serving.

• The June 2014 draft seafood advice from the FDA and EPA encourages everyone to eat at least 8 to 12 ounces (2 to 3 servings) of seafood per week.1

• A researcher at the Harvard School of Public Health stated that “seafood is likely the single most important food one can consume for good health”.2

• Americans, especially new moms and moms-to-be, should be eating more seafood.
– According to a 2014 FDA report, a pregnant woman needs to consume an average of 9oz (3 to 4 servings) of canned albacore tuna per week during pregnancy in order for her child to realize the maximum net benefit to IQ, which is 2.8 IQ points by 9 years of age.3
However, seafood consumption is at an all-time low for new moms and moms-to-be who are only eating one-half serving per week.3

▪ That’s four times less than the amount needed to reap the maximum IQ benefits for their children!

There are lots of ways to get more tuna into your diet. Serve tuna hot in melts and casseroles or cold in salads, antipasto, appetizers and spreads.

Tuna is also easy on the budget. Canned seafood is an affordable way to get the benefits of seafood into your family’s diet on a regular basis.

My Tuna Couscous Salad makes a great lunch break meal or dinner. Solid White Albacore Tuna, fluffy couscous, ripe tomatoes, chickpeas and vegetables are tossed in a sesame oil dressing. Light, nutty flavored tuna salad served on bed of crisp red Romaine lettuce. Tuna salad all grown up.

Tuna Couscous Salad plate

Tuna Couscous can (550x550)

Tuna Couscous Salad

Yield: 4 servings

Serving Size: 1/2 cup

Ingredients

  • 1 5-ounce can BUMBLE BEE® Prime Fillet® Solid White Albacore In Water
  • 1 cup cooked couscous
  • 1/2 cup chickpeas
  • 1/2 cup assorted grape tomatoes, cut in half
  • 1/4 cup diced red bell peppers
  • 2 Tablespoons spinach and or arugula, thinly sliced
  • 4 large romaine or loose leaf lettuce
  • dressing
  • 3 Tablespoons vegetable oil
  • 1 teaspoon sesame oil
  • 1 teaspoon cider vinegar
  • 1/4 teaspoon salt
  • 1/2 teaspoon lemon zest
  • pepper to taste

Instructions

  • Arrange lettuce on 4 individual plates
  • Whisk together oils, vinegar, salt, pepper and lemon zest. set aside.
  • Fold together tuna, couscous, chickpeas, tomatoes, peppers and greens.
  • Mix in dressing.
  • Divide between 4 plates. Serve.
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1 http://www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm393070.htm
Discussing the Harvard School of Public Health. “Fish Intake, Contaminants, and Human Health: Evaluating Risks and the 2
Benefits.” Available at: http://archive.sph.harvard.edu/press-releases/2006-releases/press10172006.html
“Quantitative Assessment of the Net Effects of Fetal Neurodevelopment from Eating Commercial Fish (As Measured by IQ and also 3
by Early Age Verbal Development)”. U.S. Food and Drug Administration. May 2014. Available at: http://www.fda.gov/downloads/Food/FoodborneIllnessContaminants/Metals/UCM396785.pdf

 

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