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note: updated to gluten-free November 16, 2010 (no modifications required)


  • 1 green bell pepper (or red, or yellow)
  • 1 3 oz pkg chunk light tuna*
  • 1 small avocado
  • 1 small jar capers & liquid
  • walnut oil
  • balsamic vinegar
  • chopped or halved walnuts (2-4 small handfuls)
  • bunch spinach (for 2 to 4 servings)
  • salt & pepper


  • boats:
  • slice peppers into quarters making 4 "boat" shapes (remove veins, seeds, stems, etc.) set aside.
  • cube avocado. fold cubes into bowl with the drained tuna, 2-4 tbs of the capers (plus a little caper liquid), and salt and pepper . don't mash.
  • scoop 1/4 of the avocado/tuna mixture into green pepper boat. repeat for all boats.
  • dressing:
  • pour about 2 tbs of the balsamic vinegar into small bowl, whisk in stream of walnut oil (about 2 parts vinegar to 1 part oil works well--just test it as you go.)
  • toss dressing with the spinach, place dressed bunches of spinach leaves in bowls, sprinkle with ground pepper and with walnuts. top each bowl with 1 or 2 tuna boats.
  • Adjust quantities to taste (double the tuna if you want more protein.)

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