with Millie Cocek, Amber Ilseng, Joseph Scales and Nicole Weber, UT Nutrition students


Fresh tuna, paired with vegetables and crisp apples, provides the basis for this simple and quick salad – perfect for weeknights.


How to Make It

{1} Place tuna, lemon, peppercorns, allspice and bay leaves in a saucepan. Add enough water to barely cover the fish.
{2} Bring water to a simmer over medium heat (do not boil: this will cause fish to break apart). Adjust heat, if necessary, to keep liquid at a simmer.
{3} Simmer 10 to 12 minutes.
{4} Remove tuna with slotted spatula.
{5} Flake tuna with fork.
{6} In a medium-sized bowl, add tuna, olive oil, red bell pepper, green apple, carrot, grapes and tomatoes. Mix well and season with salt and pepper to taste.
Makes about 3 Servings (~6.0 ounces each)

Breakdown [serving size: 3 pieces]
Calories: 197 cal / Protein: 23g Carbohydrates: 9g / Fat: 8 g / Fiber: 2 g Sodium: 94 mgs

What You Need

10 ounces of fresh Ahi Tuna $10.62
½ lemon sliced $0.15
½ teaspoon whole black peppercorns $0.05
½ teaspoon whole allspice $0.05
1.5 to 2 tablespoon extra virgin olive oil $0.15
¼ large red bell pepper, chopped $0.52
½ small green apple, chopped $0.26
½ large carrot, shredded $0.30
5 to 6 grapes, halved $0.20
5 to 6 grape tomatoes, halved $0.26
salt and pepper to taste
Optional: Add any kind of whole or chopped nut (almonds, pecans, cashews, etc.)

Total Cost $12.61
At-Home Cost per Serving $4.20
Restaurant Cost per Serving $8.95