The recipe for “Tuna and Avocado Shell Salad” sounds like a delightful and refreshing dish perfect for a light lunch or dinner option, especially during warmer days. Here’s a detailed breakdown and analysis of the recipe:
Recipe Details:
- Name: Tuna and Avocado Shell Salad
- Cook Time: 8 minutes
- Prep Time: 5 minutes
- Total Time: 13 minutes
- Description: Wonderfully delicious! Excellent lunch or “lite” dinner. Serve with toasted pita. My husband adores this dish.
- Recipe Category: One Dish Meal
- Keywords: Lunch/Snacks, Tuna, Melons, Fruit, Kid Friendly, < 15 Mins, Beginner Cook, Easy, Inexpensive
- Aggregated Rating: 5 stars
- Review Count: 6
- Calories: 312.2 per serving
- Nutritional Information (per serving):
- Fat Content: 20.7g
- Saturated Fat Content: 2.6g
- Cholesterol Content: 36.1mg
- Sodium Content: 381.5mg
- Carbohydrate Content: 11g
- Fiber Content: 4.2g
- Sugar Content: 6.1g
- Protein Content: 22.1g
- Recipe Servings: 4
Ingredients:
- Jumbo pasta shells: 12 shells
- Tuna in water: 2 cans
- Avocado: 1, diced
- Canola oil: 3 tbsp
- Lemon juice: 3 tbsp
- Chives: 2 tbsp, chopped
- Dijon mustard: 1 tbsp
- Cantaloupe: 1 wedge
- Baby greens: 1 cup
- Balsamic vinaigrette: for drizzling
Recipe Instructions:
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Prepare the Avocado Tuna Mixture:
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Prepare the Serving Plates:
- Place 1/4 cup of baby greens on each of the 4 serving plates.
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Assemble the Dish:
- Place a wedge of cantaloupe on each plate.
- Arrange 3 stuffed jumbo pasta shells around the cantaloupe wedge on each plate.
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Final Touch:
- Drizzle the assembled plates with balsamic vinaigrette dressing for added flavor.
Recipe Analysis and Tips:
- Nutritional Benefits: This dish is rich in protein (22.1g per serving) from the tuna, healthy fats from avocado and canola oil, and provides a good amount of fiber (4.2g) and essential vitamins.
- Quick and Easy: With a total preparation time of just 13 minutes, this recipe is perfect for busy schedules or when you need a quick meal without compromising on taste or nutrition.
- Flavor Profile: The combination of creamy avocado, tangy lemon juice, savory tuna, and crisp baby greens offers a refreshing and satisfying taste experience.
- Kid-Friendly and Beginner-Friendly: The simple preparation and familiar ingredients make this recipe ideal for families and those new to cooking.
- Presentation: Serving the dish with a cantaloupe wedge not only enhances the visual appeal but also adds a hint of sweetness that complements the savory components.
Serving Suggestions:
- Accompaniments: As suggested, toasted pita bread would pair well with this salad. It can also be served with a side of mixed fruit or a light soup for a more substantial meal.
- Variations: Feel free to customize by adding herbs like parsley or basil, substituting different greens, or adjusting the dressing according to personal taste preferences.
This Tuna and Avocado Shell Salad recipe is a testament to how simple ingredients can come together to create a nutritious and flavorful dish that’s perfect for any occasion. Whether enjoyed for lunch, dinner, or a quick snack, it promises to be a hit at the table!
