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1
42
143
Tiopunita
Fresh Tuna Salad
1
can mackerel
cup coconut cream
green papaya
onion
carrots
tablespoons salad oil
tablespoon curry powder
cups pumpkin tips
teaspoon salt
2
3
/4
cups baked tuna (yellow fin or bonita)
cup onion, chopped
cup celery, chopped
cup bell pepper, chopped
cup sweet relish
cup mayonnaise
teaspoon salt
teaspoon pepper
teaspoon monosodium glutamate or aji-no-moto
1
/
1
1
2
4
1
2
1
2
1/2
1/4
1/4
3/4
1/2
1/4
1/2
Peel the papaya and carrots. Cut papaya, carrots, and onion and set
Flake tuna and mix with all other ingredients. Use as main dish served
aside. Saute garlic and onion in salad oil. Add papaya, and carrots. Fry
until tender. Open mackerel, pour off the juice, use a fork to divide mackerel
into pieces, then add to the vegetables. Add pumpkin tips and stir. Squeeze
the grated coconut to get the coconut cream (undiluted) and add to the
vegetables. When it boils, add curry powder, then add salt and stir. Let
simmer for 1 minute. Serve with traditional starches or rice.
with green salad and toast.
UOG/GCE
Estimated Nutritional Values
Amount/Serving
% DV*
Amount/Serving
% DV*
Note: Extremely high in saturated fat. To reduce, replace up to half of
coconut cream with whole or low fat milk. Reduce amount of salad oil.
Calories
361 kcal 18 %
27 Gm 42 %
4 Gm 20 %
53 Mg 18 %
642 Gm 27 %
23 Gm 46 %
Carbohydrate
Iron
7 Gm
1.4 Mg
25 Mg
2 %
8 %
Total Fat
Ansina Kony/CHUUK/COM/EFNEP
Saturated Fat
Cholesterol
Sodium
Calcium
3 %
Vitamin A
Vitamin C
3001 IU
60 %
Estimated Nutritional Values
7.5 Mg 13 %
Protein
Amount/Serving
% DV*
Amount/Serving
% DV*
8 %
*
Percent daily Values (DV) are based on a 2,000 calorie diet
Calories
617 kcal 31 % Carbohydrate
42 Gm 65 % Iron
25 Gm
Total Fat
6.5 Mg 36 %
411 Mg 41 %
13570 IU 271 %
9.3 Mg 16 %
Servings in this recipe:
6
Saturated Fat
Cholesterol
Sodium
17 Gm 85 % Calcium
116 Mg 39 % Vitamin A
1295 Gm 54 % Vitamin C
38 Gm 76 %
Milk:
0
Veg:
0.5
Fruit:
0
Bread:
0
Meat:
1
Protein
*Percent daily Values (DV) are based on a 2,000 calorie diet
Servings in this recipe:
3
Milk:
0
Veg:
2
Fruit:
0.5
Bread:
0
Meat:
2
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