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Tuna Salad Recipe

by AI Chef
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Tuna Salad recipe

Tuna Salad is a simple, refreshing, and nutritious dish that is perfect for a light lunch. It’s made with canned tuna in water, mixed greens, cherry tomatoes, and cucumbers, and dressed with a tablespoon of olive oil. This salad is not only delicious but also quick and easy to prepare, making it an ideal choice for those busy days when you need a healthy meal in a hurry.

Tuna Salad offers numerous health benefits. Tuna is a great source of high-quality protein and contains essential omega-3 fatty acids, which are beneficial for heart health. Mixed greens provide a variety of vitamins and minerals, including Vitamin A, Vitamin C, and calcium. Cherry tomatoes are packed with antioxidants, particularly lycopene, which has been linked to many health benefits. Cucumbers are hydrating and contain important vitamins and minerals.

Lastly, olive oil is rich in monounsaturated fats, which are heart-healthy fats and is also known for its anti-inflammatory properties.

Overall, this Tuna Salad is a balanced meal that provides a good mix of protein, healthy fats, and a variety of vitamins and minerals. It’s a great choice for those looking to maintain a healthy diet.

ingredients needed for the Tuna Salad

Health Benefits of Each Ingredient

  • Canned Tuna in Water: Tuna is a lean source of high-quality protein, which is essential for muscle growth and repair. It also contains omega-3 fatty acids, which are known for their heart health benefits and anti-inflammatory properties.
  • Mixed Greens: Mixed greens, such as spinach, lettuce, and arugula, are low in calories but high in vitamins and minerals. They provide a good amount of dietary fiber, which aids digestion, and are rich in antioxidants that support overall health.
  • Cherry Tomatoes: Cherry tomatoes are packed with vitamins A and C, potassium, and the antioxidant lycopene, which has been linked to a reduced risk of heart disease and certain types of cancer.
  • Cucumbers: Cucumbers are hydrating and low in calories. They contain vitamin K, which is important for bone health, and antioxidants, including flavonoids and tannins, which prevent the accumulation of harmful free radicals.
  • Olive Oil: Olive oil is rich in monounsaturated fats, which are heart-healthy fats. It is also known for its anti-inflammatory properties and is associated with a lower risk of heart disease.

This Tuna Salad is not only delicious but also packed with nutrients that support overall health. It’s a great way to enjoy a light, healthy lunch.

Tuna Salad Recipe

Rating: 5.0/5
( 2 voted )
Serves: 1 Prep Time: Cooking Time: Nutrition facts: 500 calories 30g fat

Ingredients

  • Canned Tuna in Water (1 can, approximately 140g drained weight)
  • Mixed Greens (2 cups)
  • Cherry Tomatoes (1/2 cup, halved)
  • Cucumbers (1/2 cup, sliced)
  • Olive Oil (1 tablespoon)

Instructions

  1. Open the can of tuna and drain the water thoroughly. You can do this by pressing the lid of the can down onto the tuna while tilting the can over the sink to allow the water to drain out.
  2. Once drained, transfer the tuna to a bowl and flake it with a fork. This will break up any large chunks and make it easier to distribute evenly throughout the salad.
  3. Rinse the mixed greens under cold water and pat dry with a clean kitchen towel or a salad spinner. Tear any large leaves into bite-sized pieces if necessary.
  4. Rinse the cherry tomatoes and cut them in half.
  5. Rinse the cucumber and slice it into thin rounds. If the cucumber is large or has tough skin, you may want to peel it first.
  6. In a large salad bowl, combine the flaked tuna, mixed greens, halved cherry tomatoes, and sliced cucumbers.
  7. Drizzle the olive oil over the salad.
  8. Toss everything together until the salad is well mixed and all the ingredients are lightly coated in the olive oil.

Preparing the Olive Oil Dressing

  1. The dressing for this salad is simple and requires just one ingredient - olive oil.
  2. Measure out 1 tablespoon of olive oil.
  3. If you prefer, you can add a pinch of salt and pepper to the olive oil for added flavor. You could also squeeze in a bit of fresh lemon juice for a tangy twist.
  4. Drizzle the olive oil (or olive oil mixture if you added salt, pepper, or lemon) over the prepared salad.
  5. Using salad tongs or two large spoons, gently toss the salad until all the ingredients are lightly coated in the dressing.

Serving Suggestions

How to Serve the Salad

  1. This Tuna Salad can be served immediately after it’s prepared, or you can cover and refrigerate it for an hour or two if you prefer it chilled.
  2. Serve the salad in individual bowls or plates. If desired, you can garnish the salad with a sprinkle of freshly ground black pepper or a squeeze of fresh lemon juice for added flavor.
  3. This salad is a complete meal on its own, but you can also serve it with a slice of crusty bread or a roll on the side.

Pairing Suggestions

  1. Beverage: A glass of white wine, such as a Sauvignon Blanc or a Pinot Grigio, pairs well with this salad. For a non-alcoholic option, a chilled glass of lemonade or iced tea would be refreshing.
  2. Side: If you want to add a side to this meal, a piece of crusty bread or a roll is a great choice. It can be used to scoop up any leftover dressing and adds a nice textural contrast to the salad.
  3. Dessert: For dessert, consider something light and fruity to complement the salad, such as a fruit salad or a sorbet.

Remember, these are just suggestions and the best pairing is one that suits your personal taste preferences. Enjoy your meal!

Nutritional Information

This Tuna Salad is not only delicious but also nutritionally balanced. Here’s an approximate breakdown per serving:

  • Calories: 500 kcal
  • Protein: 40g
  • Carbohydrates: 15g
  • Dietary Fiber: 5g
  • Sugars: 5g
  • Fat: 30g (primarily from the olive oil)
  • Saturated Fat: 4g
  • Cholesterol: 60mg
  • Sodium: 300mg

Please note that these values can vary depending on the specific brands of ingredients used.

Balanced nutrition is key to maintaining good health. This Tuna Salad is a great example of a balanced meal. It provides high-quality protein from tuna, healthy fats from olive oil, and a variety of vitamins, minerals, and fiber from mixed greens, tomatoes, and cucumbers. It’s a low-carb meal that’s also low in sugar, making it a good choice for those watching their carbohydrate or sugar intake.

Conclusion

This Tuna Salad is a simple, nutritious, and delicious meal that’s perfect for a light lunch. It combines canned tuna in water, mixed greens, cherry tomatoes, cucumbers, and a simple olive oil dressing. It’s quick and easy to prepare, making it an ideal choice for those busy days when you need a healthy meal in a hurry.

Enjoy this Tuna Salad as a refreshing and healthy lunch option. Feel free to customize it to your liking by adding other vegetables or even some cheese or boiled eggs. Remember, the best meals are not just those that taste good, but also those that make you feel good. So, here’s to enjoying a meal that does both!

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