Tuna-Stuffed Avocados with Corn Salsa

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Tuna-Stuffed Avocados with Corn Salsa

An avocado half is a healthy and attractive way to serve tuna salad — or other similar salads, too, such as egg or chicken.

Ingredients

Servings   6   Serving Size   1/2 stuffed avocado

Salsa

  • 2 medium ears of corn, husks and silk discarded, kernels cut off OR
  • 1 cup frozen corn, slightly thawed
  • 1 tablespoon water
  • 1 medium tomato, chopped
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons fresh lime juice, plus more if desired
  • 1 tablespoon finely chopped fresh jalapeño, seeds and ribs discarded

Tuna

  • 2 6.4-ounce pouches very low sodium chunk light tuna, packed in water, drained
  • 1/2 cup chopped celery
  • 1/3 cup fat-free plain Greek yogurt
  • 1 tablespoon fresh lemon juice, plus more if desired
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 3 avocados (halved, pitted)

Directions

Tip: Click on step to mark as complete.

  1. Put the corn in a microwaveable container. Add 1 tablespoon water. Microwave on 100% power (high) for 1 to 2 minutes, or until cooked through. Remove from the microwave. Let stand to cool. 
  2. In a medium bowl, stir together the remaining salsa ingredients. Stir in the corn. Let stand to allow the flavors to blend. 
  3. In a separate medium bowl, stir together the tuna ingredients. Stir in the salsa.
  4. Halve the avocados. Remove the pits (if removing the pit doesn't create enough of a cup for the tuna, spoon out a bit of the avocado flesh). Sprinkle the inside of the avocado with the lemon juice to keep the flesh from turning brown. 
  5. Spoon the tuna mixture into the cavity of each avocado half, packing the tuna mixture tightly. Serve immediately or cover and refrigerate to serve chilled. 

Cooking Tip: 1 cup frozen corn can be substituted for the fresh corn. Just add into the heatproof container with 1 tablespoon water and cook; drain liquid before using. Also, 3 (5-ounce) cans of tuna in water can be substituted for the 12.5-ounce package; just make sure to drain the water.

Tip: Avocados are a versatile, healthy fruit to have on hand. However, it can be tricky getting them ripe when you want to devour them. When ripening is needed quickly, add avocados into a paper bag with a banana and seal. Let sit overnight to quicken the ripening process.

Cooking Tip: Prefer to eat your tuna salad cold? Keep the tuna pouch or cans in the refrigerator before use so it’s already chilled; the same can also be done with the ripe avocados.

Nutrition Facts

Tuna-Stuffed Avocados with Corn Salsa

CaloriesCalories

273 Per Serving

ProteinProtein

19g Per Serving

FiberFiber

8g Per Serving

Nutrition Facts

Calories 273
Total Fat 16 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 10.0 g
Cholesterol 32 mg
Sodium 292 mg
Total Carbohydrate 18 g
Dietary Fiber 8 g
Sugars 5 g
Added Sugars 0 g
Protein 19 g

Dietary Exchanges
1/2 starch, 2 lean meat, 2 fat, 2 vegetable

Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.

An avocado half is a healthy and attractive way to serve tuna salad — or other similar salads, too, such as egg or chicken.

Nutrition Facts

Tuna-Stuffed Avocados with Corn Salsa

CaloriesCalories

273 Per Serving

ProteinProtein

19g Per Serving

FiberFiber

8g Per Serving
×
Calories 273
Total Fat 16 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 10.0 g
Cholesterol 32 mg
Sodium 292 mg
Total Carbohydrate 18 g
Dietary Fiber 8 g
Sugars 5 g
Added Sugars 0 g
Protein 19 g

Dietary Exchanges
1/2 starch, 2 lean meat, 2 fat, 2 vegetable

Ingredients

Servings   6   Serving Size   1/2 stuffed avocado

Salsa

  • 2 medium ears of corn, husks and silk discarded, kernels cut off OR
  • 1 cup frozen corn, slightly thawed
  • 1 tablespoon water
  • 1 medium tomato, chopped
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons fresh lime juice, plus more if desired
  • 1 tablespoon finely chopped fresh jalapeño, seeds and ribs discarded

Tuna

  • 2 6.4-ounce pouches very low sodium chunk light tuna, packed in water, drained
  • 1/2 cup chopped celery
  • 1/3 cup fat-free plain Greek yogurt
  • 1 tablespoon fresh lemon juice, plus more if desired
  • 1/4 teaspoon pepper (freshly ground preferred)
  • 3 avocados (halved, pitted)

Directions

Tip: Click on step to mark as complete.

  1. Put the corn in a microwaveable container. Add 1 tablespoon water. Microwave on 100% power (high) for 1 to 2 minutes, or until cooked through. Remove from the microwave. Let stand to cool. 
  2. In a medium bowl, stir together the remaining salsa ingredients. Stir in the corn. Let stand to allow the flavors to blend. 
  3. In a separate medium bowl, stir together the tuna ingredients. Stir in the salsa.
  4. Halve the avocados. Remove the pits (if removing the pit doesn't create enough of a cup for the tuna, spoon out a bit of the avocado flesh). Sprinkle the inside of the avocado with the lemon juice to keep the flesh from turning brown. 
  5. Spoon the tuna mixture into the cavity of each avocado half, packing the tuna mixture tightly. Serve immediately or cover and refrigerate to serve chilled. 

Cooking Tip: 1 cup frozen corn can be substituted for the fresh corn. Just add into the heatproof container with 1 tablespoon water and cook; drain liquid before using. Also, 3 (5-ounce) cans of tuna in water can be substituted for the 12.5-ounce package; just make sure to drain the water.

Tip: Avocados are a versatile, healthy fruit to have on hand. However, it can be tricky getting them ripe when you want to devour them. When ripening is needed quickly, add avocados into a paper bag with a banana and seal. Let sit overnight to quicken the ripening process.

Cooking Tip: Prefer to eat your tuna salad cold? Keep the tuna pouch or cans in the refrigerator before use so it’s already chilled; the same can also be done with the ripe avocados.

Cooking in Color

Cooking in Color

This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.

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Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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