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–+ servings

Avocado and Tuna Salad on Baked Potato

Sarah Read
A crunchy salad topping for your jacket potato. If you microwave the potato you can throw this together in 10-15 mins.
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Cook Time 1 hour
Total Time 1 hour
Course Lunch, Main Meal
Servings 2
Portions of fruit and veg 3
Calories 535 kcal

Ingredients
  

  • 2 medium potato (400g)
  • 0.5 red onion (peeled and diced)
  • 1 can tuna (in spring water, drained)
  • 1 apple (diced small)
  • 0.5 tbsp olive oil (extra virgin)
  • 1 avocado (cubed)
  • half chicory

Instructions
 

  • Preheat the oven to 180C.
  • Prick the potato skin and place on a shelf in the oven for an hour.
  • If you find a raw red onion a bit strong, you can microwave it for a couple of minutes, or soak in boiling water for a couple of mins.
  • Combine all of the ingredients in a bowl and mix gently together. Season to taste with salt and pepper.
  • Serve as a filling to the potato.

Notes

Prep Tips:
If you love a crispy skinned baked potato, cook it for longer on a lower heat.
If you're short on time, the potatoes can be cooked for around 8 mins each (or about 14 mins together) in the microwave.
Health Tips:
Baking potatoes makes their sugars easier to absorb, so don't choose too big a potato or it will spike your blood sugar, and make sure you eat the skin as the fibre slows digestion down. 
Eco Tips:
You should be able to get all the veg out of packaging. 
Make sure your tuna is from a sustainable source that at least has the MSC certification.  Ideally it should state how the tuna is caught or be 'dolphin-friendly' as the trawler nets used sometimes capture huge amounts of other species.

NUTRITION: Amount and (% RDA)

Calories: 535kcal (27%)Carbohydrates: 71g (24%)Protein: 26g (52%)Fat: 20g (31%)Saturated Fat: 3g (19%)Cholesterol: 31mg (10%)Sodium: 259mg (11%)Potassium: 2183mg (62%)Fiber: 18g (75%)Sugar: 14g (16%)Vitamin A: 2688IU (54%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 14mg (70%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 2µg (33%)Vitamin C: 73mg (88%)Vitamin D: 1µg (7%)Vitamin E: 4mg (27%)Vitamin K: 290µg (276%)Calcium: 127mg (13%)Copper: 1mg (50%)Folate: 293µg (73%)Iron: 5mg (28%)Manganese: 1mg (50%)Magnesium: 130mg (33%)Phosphorus: 362mg (36%)Selenium: 62µg (89%)Zinc: 3mg (20%)
Keyword tuna
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