TUNA, AVOCADO & FENNEL SALAD

  • 20
  • 4
  • 5

Click on the image above for more info

INGREDIENTS

  • 170g can Lucky Star Tuna
  • 1 whole butter or cos lettuce
  • 1/3 cucumber
  • 1 small fennel bulb
  • 1 avocado, pipped and sliced
  • 5 spring onions, thinly sliced

 

Dressing

  • 30ml (2 Tbsp) olive oil
  • 15ml (1 Tbsp) white wine vinegar
  • Juice and zest of 1 small lemon
  • 5ml (1 tsp) mustard powder
  • Milled black pepper

METHOD

Dressing

  1. Whisk together all the ingredients. Set aside.

Salad

  1. Drain the tuna. Soak the lettuce in water. Drain and spin dry.
  2. Using a potato peeler, slice the full length of the cucumber to create ribbons. Slice the fennel bulb paper thin. Soak the cucumber and fennel slices in the salad dressing while you prepare the rest of the salad.
  3. In a large serving bowl, pile in the torn lettuce leaves and add slices of avocado. Lift the fennel slices from the dressing and scatter over the salad. Add the cucumber ribbons and scatter the spring onions on top.
  4. Lift the tuna from the tin and break onto the salad. Serve with the dressing in a separate jug.

NOTES

Did you know that avocados do not ripen until they are picked, so fresh avocados will always be hard. We have five different types of avocados in South Africa: Fuerte, Hass, Ryan, Pinkerton and Edranol. Each ripen at different times of the year. To ripen quickly, place the avocados in a brown paper bag with a ripe banana or apple. Seal the bag and leave it in a dark place for a day or two. Avocados have a high fat content, but are high in monounsaturated fats.

 

Monounsaturated fats can help reduce bad cholesterol levels in your blood which can lower your risk of heart disease and stroke. They also provide nutrients to help develop and maintain your body’s cells. Oils rich in monounsaturated fats also contribute vitamin E to the diet.

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