Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
413
Calories
38g
Protein
25g
Fat
10g
Carbs
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Albacore Tuna | 100g cooked | 132 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Marjoram | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 can (12 oz ) water-pack albacore tuna , drained
- Salt to taste
- Freshly-ground black pepper to taste
- 2 tsp Dijon mustard
- 2 tbsp freshly-squeezed lemon juice
- 2 tsp grated lemon zest
- 6 tbsp extra-virgin olive oil
- ¼ cup fresh basil
- 2 tbsp fresh rosemary , finely chopped
- ¼ cup fresh oregano
- ¼ cup flat-leaf parsley
- ¼ cup fresh marjoram
- Hot sauce , to taste
- 1 tbsp Worcestershire sauce
- ½ cup crumbled feta cheese
Directions
1
Combine juice, zest, mustard, hot sauce, and Worcestershire sauce. Slowly stream in olive oil while whisking continuously until oil has been integrated.
2
Season to taste with salt and freshly ground black pepper.
3
Combine remaining ingredients except for cheese. Add dressing and toss to coat. Sprinkle with feta before serving.
Recipe sourced from
wikibooks