dish
Bibb Lettuce with Grilled Tuna, Black Beans, Avocado and Cilantro Vinaigrette

4
Serves
465
Calories
17
Nutrients
18
Vitamins

Ingredients

1 tablespoon finely chopped shallot
2 tablespoons white wine vinegar
1 1/2 tablespoons olive oil
1 teaspoon freshly chopped cilantro
8 cups bibb lettuce , washed and torn into bite-sized pieces
1 cup canned black beans , drained and rinsed

Cooking Instructions

For the cilantro vinaigrette:
1. Place the shallots and the vinegar in a small mixing bowl and whisk to combine. Continue whisking and slowly add the olive oil and cilantro. Season to taste with salt and pepper.
(This can be made in advance and stored in the refrigerator for up to 3 days.)

For the grilled tuna:
1. Spray the grill grate with nonstick cooking spray and then preheat the grill to medium-high.

2. Season the tuna steaks with salt and pepper.

3. Grill the tuna on both sides until it is cooked through, about 4 to 5 minutes per side, depending on the thickness of the tuna steaks.
(The tuna can be grilled in advance and stored in the refrigerator for up to 3 days.)

For the green salad:
1. Slice the tuna into strips and place them in a mixing bowl. Add the black beans and half of the vinaigrette.

2. Place the lettuce in a separate salad bowl and toss it with the remaining vinaigrette. Arrange the tuna and black bean mixture on top. Garnish with avocado slices.

Serving Size: 1 tuna fillet with salad

Nutrition Information

Number of Servings: 4
Calories
465
Protein
58 g
Total Carbohydrate
21 g
Dietary Fiber
6 g
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar
13 g
Total Fat
17 g
Saturated Fat
3 g
Monounsaturated Fat
9 g
Polyunsaturated Fat
4 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
136 mg
Omega-3 Fatty Acid
1 g
Omega-6 Fatty Acid
3 g
Percent Calories from Protein
49 %
Percent Calories from Carbohydrate
18 %
Percent Calories from Fat
33 %
Vitamin A
4166 IU
Vitamin B1- Thiamin
426 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
27 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
1 mcg
Vitamin C
61 mg
Vitamin D
28 IU
Folate
131 mcg
Vitamin E
5 IU
Vitamin K
240 mcg
Pantothenic Acid
2 mg
Calcium
131 mg
Iron
4 mg
Phosphorus
516 mg
Potassium
1143 mg
Sodium
380 mg
Zinc
2 mg