PP salads with tuna: 20 dietary recipes with KBJU

The phrase “proper nutrition” still makes many people sad.
You immediately imagine how to lose weight you will have to eat very healthy, but completely tasteless food, forgetting about the pleasure of eating. However, now it is not at all necessary to suffer to lose weight, and the word diet does not necessarily have a negative connotation. After all, many complexes offer a wide variety of menus with delicious and easy-to-prepare dishes. Are you making tuna salad?

Yes 55%, 275 votes
275 votes 55%
275 votes - 55% of all votes
I will cook according to your recipes 32%, 160 votes
160 votes 32%
160 votes - 32% of all votes
No 11%, 57 votes
Read also: Weight loss. How many calories do you burn during a workout?
57 votes 11%
57 votes - 11% of all votes
I don't eat fish 2%, 9 votes
9 votes 2%
9 votes - 2% of all votes

Total votes: 501

02.12.2019

Yes 55%, 275 votes
275 votes 55%
275 votes - 55% of all votes
I will cook according to your recipes 32%, 160 votes
160 votes 32%
160 votes - 32% of all votes
No 11%, 57 votes
57 votes 11%
57 votes - 11% of all votes
I don't eat fish 2%, 9 votes
9 votes 2%
9 votes - 2% of all votes

Total votes: 501

02.12.2019

You or from your IP have already voted.

For example, in this article we will talk about dietary salads with tuna, which will be especially interesting to those who, in addition to dieting for weight loss, are also involved in fitness. In such cases, a person always needs to consume a lot of protein, which is found in abundance in fish. But it will be easier to prepare a low-calorie dinner with canned seafood so as not to waste time cutting it up. And among canned fish, the first thing that comes to mind is the classic tuna in its own juice, which will be the main ingredient in all the dishes in this article.

Salad with tuna, avocado and arugula

A recipe for healthy food lovers, as it contains healthy fats, fiber and proteins. Canned fish can be replaced with boiled or baked chicken.

KBJU per 100 g: 139/7/11/4.

Ingredients:

Tuna in s/s – 190 g.
Cherry tomatoes – 7 pcs.
Avocado – 1 pc.
Rucola – 70 g.

Sauce:

Balsamic vinegar – 1 tbsp. l.
Olive oil – 2 tbsp. l.
Pepper mixture.
Sea salt.
Sesame – 1 tsp.

Preparation:

Place arugula, cherry tomatoes cut in half, and avocado cubes. Place pieces of canned tuna or baked chicken on top. For the sauce, mix everything, pour over the salad, sprinkle with sesame seeds.

Customer Reviews

What do buyers think about tuna?

Feedback on the forum

There are a lot of reviews about both fresh and canned tuna and, basically, they are all positive.

Salad with tuna and quail eggs

A light, quick salad for dinner with an interesting combination of products and beautiful presentation. The recipe is low-carb, a great option for a weight loss or weight maintenance diet.

KBJU per 100 g: 86/8/5/3.

Ingredients:

Marinated tuna – 200 g.
Quail eggs – 7 pcs.
Cherry – 100 g.
Bell pepper – 1 pc.
Onions – 1 pc.
Iceberg leaves – 3 pcs.
Arugula – 1 bunch.
Olive oil – 2 tbsp. l.
Spices to taste.

Preparation:

Cut the onion and sweet bell pepper into medium slices, quail eggs and cherry tomatoes in half. We tear the iceberg leaves into a salad bowl and put the whole arugula. We lay out chopped products and pieces of fish. Salt, season with freshly ground pepper, sprinkle with vegetable oil.

With beans, feta and vegetables

This salad has a rich composition, all the components in it are perfectly combined to taste. This is a juicy and tasty dish. To prepare it you need the following ingredients:

a bunch of fresh iceberg lettuce;
two tablespoons of canned white or red beans;
100 g feta cheese;
can of canned tuna;
two small tomatoes;
sweet bell pepper;
two cucumbers;
10 olives;
half a bunch of fresh dill.

To make the gas station, you need the following components:

oil and lemon juice;
a clove of chopped garlic - can be crushed in a blender, chopped using a fine grater or passed through a press;
a pinch of salt and ground black pepper, you can add your favorite seasonings and spices.

Here's how to prepare the salad step by step:

Vegetables should be washed and dried with paper towels.
Make a dressing. To do this, you need to mix oil, freshly squeezed lemon juice, garlic gruel, salt and pepper, mix everything. The result should be a homogeneous substance.
Remove the seeds from the pepper and remove the stem. Cut into small cubes, circles or strips.
Cut the tomatoes into cubes.
Cut the cucumber into pieces.
Finely chop the dill.
Cut the feta into large pieces.
Place all ingredients in a deep container, add beans and olives. Salt, pepper, mix everything thoroughly.
Cut iceberg lettuce into small pieces. Experienced chefs recommend tearing any type of salad with your hands to avoid bitterness.
Place the leaves on the surface of a salad bowl or serving dish.
Place mixed ingredients on top and pour dressing over it. You can decorate with a sprig of fresh dill.

Yandex pictures

Canned tuna salad with celery

A light, summer tuna salad that can be a complete meal for lunch and dinner. The recipe will appeal to those who don’t want to worry too much about cooking.

KBJU per 100 g: 60/10/1/3.

Ingredients:

Celery stalks – 3 pcs.
Shallot – 1 pc.
A can of tuna.
Spinach – 50 g.
Lime zest.
Sour cream 20% – 1 tbsp. l.
Mustard – 1 tsp.

Preparation:

Wash the celery stalks, cut them into small cubes, and do the same with the onions. Chop parsley or spinach. Carefully remove the zest from one lime without touching the white part. Mash the tuna into fibers with a fork. Place everything in a salad bowl and season with sour cream and mustard sauce.

Niçoise salad with canned tuna

A dish of French cuisine, adapted for a healthy diet. You can start your day with this salad, serve it for lunch or replace a light dinner. An excellent self-sufficient dish for a weight loss diet.

KBJU per 100 g: 75/7/4/3.

Ingredients:

Green beans – 160 g.
Tomatoes – 2 pcs.
Bell pepper – 1 pc.
Leaf lettuce - 1 head.
Green onions - 3 feathers.
Olives – 8 pcs.
Anchovies – 3 fillets.
Boiled eggs – 4 pcs.
Tuna in s/s – 160 g.
Wine vinegar – 2 tbsp. l.
Garlic – 2 cloves.
Olive oil – 2 tbsp. l.
Basil – 7 leaves.
Spices.

Preparation:

For the dressing, mix chopped garlic, basil, sea salt, pepper, oil, vinegar until emulsified. Cook green beans in salted water for 5 minutes. Place lettuce leaves on the bottom of the salad bowl, then chopped vegetables. Repeat layers, pour dressing. Place the quartered eggs and tuna meat. Place anchovies and olives on top.

Corn salad with pickles

Using simple and affordable ingredients, you can prepare a delicious and light salad. It can be made within a short period of time; it is an excellent option for decorating a holiday table and to diversify the daily menu.

For preparation you need the following ingredients:

half a bunch of fresh dill;
two tablespoons of low-fat mayonnaise, you can take sour cream or natural yogurt without additives;
five tablespoons of canned corn;
two eggs;
canned tuna.

Here's how to prepare the salad step by step:

Drain the liquid from the can of tuna and mash the contents with a fork.
Cucumbers can be used fresh, pickled and salted.
Boil the eggs.
Place the corn on the bottom of the salad bowl.
Top with small diced cucumbers.
Next add the eggs cut into small pieces.
Then add fish.
Salt and pepper. Season with mayonnaise or sour cream.

If desired, you can decorate with any greenery.

Important! Experienced chefs recommend making your own mayonnaise at home. To do this, you need to beat an egg in a blender, pour in lemon juice and olive or unrefined vegetable oil. This dressing can be stored for no more than a day in the refrigerator.

Yandex pictures

Salad with tuna, corn and cucumber

A hearty yet light salad with the perfect combination of ingredients for my taste. Please note that canned fish should be in its own juice, not in oil.

KBJU per 100 g: 71/7/3/5.

Ingredients:

Tuna in s/s – 185 g.
Corn – 320 g.
Chicken eggs – 3 pcs.
Fresh cucumber – 300 g.
Sour cream – 2 tbsp. l.
Salt.

Preparation:

Cut fresh cucumber and boiled eggs into cubes and place in a bowl. Add canned corn, tuna, sour cream. Also, onions or green onions will work well in this dish, but this is optional. Salt and mix the ingredients together.

With seaweed

Using seaweed, you can prepare a delicious and very healthy dish. Its calorie content per 100 g is 92 Kcal, protein - 11.9 g, fat - 3.5 g, carbohydrates - 1.8 g.

To prepare the salad you need the following ingredients:

a can of canned tuna in its own juice;
seaweed – 240 g;
a little olive oil;
three tomatoes;
teaspoon mustard.

To prepare the dish, you need to spend no more than 20 minutes.

Step-by-step cooking algorithm:

Open a can of tuna, drain the liquid, and mash the fish with a fork. Place it on the bottom of the bowl.
Wash the tomatoes, dry with paper towels, cut into small cubes.
Place the seaweed on the fish, tomatoes on top, then chopped fish.
Mix olive oil with mustard and pour over salad.

Important! If desired, you can garnish the dish with fresh herbs before serving. Cilantro, parsley and dill go well with the taste of tuna and cabbage. Those who like more spicy herbs can use basil or oregano, as well as mint leaves, as decoration.

Yandex pictures

Salad with mozzarella, tuna and cherry tomatoes

An original dish for a holiday table in Mediterranean style. The salad is very nutritious, with a good combination of flavors.

KBJU per 100 g: 85/10/4/2.

Ingredients:

Mozzarella cheese – 200 g.
Tuna – 200 g.
Cherry tomatoes – 300 g.
Sweet pepper – 1 pc.
Lettuce leaves – 100 g.
Basil leaves – 3 pcs.

Refueling:

Olive oil – 2 tbsp. l.
Wine vinegar – ½ tsp.
Mustard – ½ tsp.
Salt pepper.

Preparation:

Decoratively tear the mix of lettuce leaves with your hands and place on a plate. Add cherry tomatoes cut in half, sweet pepper slices, mozzarella balls, tuna pieces, chopped basil leaves. Separately mix the ingredients for the dressing and season the salad.

Simple salad with tomatoes and tuna

One of the easiest dishes to make with this amazing seafood is a no-mayonnaise salad with tuna and tomatoes, green beans and a vinaigrette dressing. This salad will give you vigor and strength, replenish your vitamin supply and remind you with its color of the colors of summer.

Products for 4 servings

any lettuce leaves - 195 g
1 standard can of canned tuna
cherry tomatoes - 195 g
three slices of bread
green beans - 250 g

for refueling

three tablespoons olive oil
tablespoon wine vinegar
salt and pepper to taste

Preparation

Wash the green salad leaves thoroughly and place them on a paper towel. Then we tear it into pieces with our hands. Take the tuna out of the can and break it apart with a fork. We wash the tomatoes, wipe them, scald them with boiling water and remove the skins. Then cut each tomato into halves.

Boil the green beans until tender and cut each into 2 parts. Break the bread slices into unequal pieces (or cut, as you like) and brown in a dry frying pan.

Let's prepare the dressing:

mix olive oil and wine vinegar, add salt and pepper to taste. Place green lettuce, beans, tomatoes and tuna in a salad bowl. Pour over the dressing and stir, sprinkle with slices of bread on top.

Salad with tuna, apple and avocado

Quite an unusual salad, filled with vitamins and healthy vegetable fats. It is light and satisfying at the same time, and the orange dressing adds uniqueness and sophistication.

KBJU per 100 g: 77/7/3/5.

Ingredients:

Apple – 1 pc.
Celery stalk.
Tuna – 1 can.
Canned corn – 180 g.
A bunch of arugula.

Refueling:

Olive oil – 2 tbsp. l.
Orange juice – 1 tbsp. l.
Green cilantro – 1 tbsp. l.
French mustard – 2 tsp.
Apple cider vinegar – 2 tsp.
Lemon zest.
Salt pepper.

Preparation:

In a small bowl, mix dressing ingredients. Cut the apple and celery into cubes. Avocado - slices, sprinkle with lemon juice to prevent it from darkening. In a salad bowl, combine arugula, apples, celery, corn, and tuna. Garnish with avocado slices and drizzle with dressing.

White bean salad with tuna

A hearty, delicious quick dinner without harming your figure. The salad is balanced in taste, without mayonnaise, suitable for fasting people.

KBJU per 100 g: 91/10/2/8.

Ingredients:

White beans – 1 b.
Tuna – 1 b.
The bulb is red.
A bunch of parsley.
Apple cider vinegar – 15 ml.
Vegetable oil – 1 tbsp. l.
Lemon juice – ½ tbsp. l.
Spices.

Preparation:

Open the can of tuna, drain the liquid, and mash with a fork. We also drain the liquid from the beans, rinse, and add to the fish. Chop the onion, marinate in vinegar for 15 minutes, then rinse with cold water. Season the salad with a dressing made from a mixture of olive oil, lemon juice, salt and pepper. Sprinkle with parsley or cilantro.

Salad mix with tuna

Tuna is a wonderful fish, a healthy dietary product that nature itself has given us. Tuna has a sufficient amount of easily digestible protein - 24-25 g per 100 g, which, according to scientists from Harvard University, is half the daily requirement for humans. This fish is also a source of omega-3 fatty acid, which is involved in the vital processes of our body.

It is not surprising that tuna is used not only as an independent product, but also for making soups, salads and even baked goods.

Products

fresh cucumbers - 4 pcs
radishes - 8 pcs.
fresh tuna fillet – 195 g
arugula leaves - 210 g
pickled ginger - a couple of tablespoons

for refueling

half an onion
soy sauce - 2.5 tablespoons
sesame oil - 1 tablespoon
table vinegar 6% - 15 ml
granulated sugar - 5 g
premium olive oil – 45 ml

Preparation

We wash the tuna fillet, wipe it with a paper towel, and cut it into slices. Fry the fish in a frying pan with a little olive oil until golden brown, place on a paper towel to remove excess oil.

Let's prepare the dressing. Fry the onion in olive oil, mix with soy sauce, vinegar, sesame oil and sugar. Grind the mixture in a blender.

Peel the cucumber and cut into thin slices, wash the radish and cut into slices. Combine vegetables with salad, pickled ginger and tuna. Season the salad with sauce to taste. Serve the remaining sauce in a bowl or gravy boat.

Canned tuna salad with zucchini

A light, colorful salad for adherents of proper nutrition. You can use zucchini, zucchini, eggplant, lettuce, and spinach as a vegetable base.

KBJU per 100 g: 75/6/4/3.

Ingredients:

Rucola – 100 g.
Zucchini – 150 g.
Tuna – 100 g.
Tuna liquid - 2 tbsp. l.
Olive oil – 1 tbsp. l.
Lemon juice – 1 tbsp. l.
Salt, pepper mixture.
Almond petals.

Preparation:

Peel the zucchini and cut into long pieces. Fry in a drop of oil until soft, sprinkle with salt, and let cool completely. For the dressing, mix tuna liquid, vegetable oil, lemon juice, pink salt, and a mixture of peppers. Assemble the salad on a flat dish and pour over the dressing. Decorate with almond petals.

Tuna salad with egg and fresh cucumber

This option can be assembled in layers on a dish, in bowls, or simply mixed together. Canned fish goes well with the neutrality of eggs, and cucumber gives the appetizer a summer freshness.

KBJU per 100 g: 106/8/8/2.

Ingredients:

Tuna in s/s – 100 g.
Boiled eggs – 3 pcs.
Fresh cucumbers – 2 pcs.
Dill – 20 g.
Flaxseeds.

Dressing sauce:

Olive oil – 2 tbsp. l.
Tuna liquid - 1 tbsp. l.
Lemon juice – 1 tbsp. l.
Dijon mustard – 1 tsp.
Salt, red pepper.

Preparation:

Mix all the ingredients for the sauce and set aside. We assemble the salad in layers: canned tuna, egg yolk crumbs, chopped cucumbers, half the sauce, grated egg white, more sauce, chopped dill. Decorate with flax seeds.

Salad with tuna, cucumber and radish

A simple salad with canned tuna in its own juice and vegetables. You can add spicy Italian herbs to the sauce for flavor.

KBJU per 100 g: 62/8/2/3.

Ingredients:

Chicken eggs – 2 pcs.
Cucumber – 1 pc.
Radishes – 4 pcs.
Iceberg lettuce – 200 g.
Canned tuna – 190 g.

Refueling:

Juice of half a lemon.
French mustard – 1 tsp.
Honey – 1 tsp.
Ground black pepper.

Preparation:

Drain the liquid from the tuna into a separate container and add the ingredients for the dressing. Chop iceberg or Chinese cabbage coarsely and place in a bowl. Add chopped cucumber, radish, pour in the dressing, stir. Place tuna on top of the mix, eggs cut into four pieces, pour over the remaining sauce.

How to prepare “PP salad with tuna”

Prepare the necessary ingredients. Pour cold water over the eggs, bring to a boil, cook for 5 minutes. Dip them in cold water for 5 minutes and clean them. Wash vegetables and herbs. Peel the onion. Place the salad tuna in a sieve and let drain.

Place salad on plates. Tear the lettuce leaf with your hands and distribute the chopped tuna fillet on top. Cut the eggs into four parts, the cucumber into thin quarters, the tomatoes into cubes, the onion into thin rings. Place everything on a plate with salad.

Mix mustard, olive oil and lemon juice until smooth and season the salad. Add salt to taste. Bon appetit!

Salad with avocado, tuna and egg

A healthy salad for a healthy breakfast or dinner. A great idea for those who choose healthy nutrition and like to cook interesting dishes.

KBJU per 100 g: 163/7/13/3.

Ingredients:

Avocado – 2 pcs.
Eggs – 2 pcs.
Spinach – 60 g.
Rucola – 60 g.
Marinated tuna – 180 g.
Vegetable oil – 2 tbsp. l.
Lemon juice – 1 tbsp. l.
Spices.

Preparation:

Wash the spinach and arugula under running cold water. Place the green leaves into a salad bowl, add salt, black pepper, olive oil, and lemon juice. Mix well. Peel the avocado, cut into pieces, sprinkle with lemon juice, and place on the greens. Place tuna and chopped eggs on top. Sprinkle with toasted sesame seeds.

Salad with Chinese cabbage and tuna

A delicious, healthy salad from a simple set of ingredients for every day. It cooks quickly, and its low calorie content and minimum carbohydrates make it an ideal dish for the evening.

KBJU per 100 g: 84/8/5/2.

Ingredients:

Boiled eggs – 2 pcs.
Beijing cabbage – 250 g.
Green olives – 50 g.
A bunch of dill.
Canned tuna – 120 g.
Lime juice – 1 tbsp. l.
Olive oil – 1–2 tbsp. l.
Salt, pepper mixture.

Preparation:

Boil the eggs hard and cut into arbitrary pieces. Finely chop the Chinese cabbage and dill. We cut the olives into rings. Combine the prepared cuts and add tuna. Drizzle with lime juice and extra virgin olive oil. Salt, season with pepper, mix.

Salad with tuna, beets and cheese dressing

You can serve this holiday salad in a serving ring, portioned molds, or in a common dish. For lower calorie content, tuna in oil can be replaced with canned tuna in its own juice.

KBJU per 100 g: 106/10/5/5.

Ingredients:

Tuna in oil – 1 b.
Boiled beets – 180 g.
Cucumber – 150 g.
Adyghe cheese – 50 g.
Natural yogurt – 80 g.
Oregano – ½ tsp.
Tuna oil – 1 tbsp. l.
Dry garlic – ¼ tsp.

Preparation:

Place the canned fish in a sieve to drain the oil. Mash the Adyghe cheese with a fork, add classic yogurt, canned oil, dry garlic, oregano, and ground pepper. Mix the sauce thoroughly. Place beets on a serving dish as the first layer, coat with sauce, then tuna, sauce again, and place cucumbers in the final layer.

Salad with tuna in its own juice and vegetables

Light, high-protein, without mayonnaise - everything you need for a healthy diet. And fresh vegetables add a summer touch.

KBJU per 100 g: 86/10/4/2.

Ingredients:

Tuna in s/s – 1 b.
Boiled eggs – 2 pcs.
Cucumber – 1 pc.
Tomato – 1 pc.
Lettuce leaves.
Red onion – ½ pc.
A clove of garlic.
Vegetable oil – 1 tbsp. l.

Preparation:

We tear a small bunch of lettuce leaves with our hands and place them on a dish. Place eggs, cucumber and tomato cut into slices on top. Add pieces of fish and onion, cut into half rings. Mix the oil with salt, pepper, and chopped garlic. Pour over the salad and add a few drops of balsamic dressing.

Salad with feta, tuna and olives

An elegant salad for the holidays or every day for those who want to improve the quality of nutrition and fill the body with useful substances. The aromatic dressing complements the mix perfectly.

KBJU per 100 g: 84/7/5/3.

Ingredients:

Iceberg – 200 g.
Tomatoes – 2 pcs.
Feta cheese – 50 g.
Olives – 40 g.
Red onion.
Quail eggs – 8 pcs.
Canned tuna – 1 b.

Refueling:

A mixture of four peppers.
Juice of half a lemon.
Oregano.
Olive oil.
Salt.

Preparation:

We tear the iceberg leaves with our hands and place them on a beautiful dish. Add tomato slices, onion rings, quail eggs cut into two parts, pitted olives, pieces of fish, feta cubes. Drizzle with aromatic dressing.

Without mayonnaise

You can prepare this version of the salad using tuna in its own juice. This fish is lower in calories than traditional fish canned in oil. Thanks to fresh vegetables, the salad will be rich and tasty, and without dressing its calorie content will be minimal.

The calorie content of the dish per 100 g is 74 Kcal, protein – 7.6 g, fat – 2.8 g, carbohydrates – 2.9 g.

You will need the following ingredients:

one avocado;
one sweet bell pepper;
leek;
two tomatoes;
a bunch of lettuce leaves;
cucumber;
half a bunch of dill;
half a lime;
canned tuna.

Here's how to prepare the dish:

Wash the avocado, peel it, cut it into two parts and remove the pit. Mash with a fork or grind in a blender.
Mash the tuna with a fork.
Wash and peel the cucumber. Cut it into cubes.
Wash the tomato, scald with boiling water, remove the peel. Cut into small pieces.
Wash the pepper, remove the seeds and stem. Cut into cubes or strips.
Mix avocado, cucumber, tomato, pepper in a bowl. Add finely chopped fresh dill here and mix everything.
Place lettuce leaves, torn into pieces by hand, on a beautiful dish or at the bottom of a salad bowl.
Place fish on top, then vegetables.
Top with freshly squeezed lime juice.

If desired, you can decorate the dish with fresh parsley leaves.

Yandex pictures

Green bean salad with tuna

Instead of green beans, you can use broccoli or cauliflower. Thanks to the combination of protein products and vegetables, the dish satisfies well without leaving a feeling of heaviness.

KBJU per 100 g: 83/9/5/2.

Ingredients:

Mix of greens – 60 g.
Tuna – 100 g.
Quail eggs – 2 pcs.
Green beans – 60 g.
Cherry tomatoes – 3 pcs.
Spices.

Preparation:

Boil green beans in salted water for 5 minutes. Then immediately plunge into ice water to preserve the bright color and crispy texture. Place on a plate a mix of greens, green beans, eggs and cherry tomatoes cut in half, and tuna. Season with a sauce of olive oil, mild mustard and lemon juice. Sprinkle with sesame or pumpkin seeds.

Potato salad with tuna and tomatoes

Products

canned tuna - 240-260 g (1 regular can)
potatoes - 395 g
cherry tomatoes – 210 g
one medium sized onion
chopped dill

for refueling

red wine vinegar - 45 ml
extra virgin olive oil - 30 ml
ground red pepper to taste

Cooking steps

Peel the potatoes and boil them in salted water, let them cool, cut them into large cubes, and put them in a salad bowl. Peel the onion, chop it and add it to the potatoes. Wash the cherry tomatoes and cut each into 4 parts.

Break the tuna into pieces with a fork and add to the rest of the ingredients in the salad bowl. Sprinkle the salad with chopped dill.

Prepare the dressing by mixing all the ingredients and pour it over the salad. Mix well and serve.

Coleslaw with tuna and peas

An express dish for a light dinner or snack made from available products. This low-calorie salad can be safely included in the diet of those losing weight.

KBJU per 100 g: 58/5/2/5.

Ingredients:

Young cabbage – 300 g.
Cucumbers – 3 pcs.
Tuna in s/s – 185 g.
Green peas – 200 g.
Sesame oil – 1 tbsp. l.
Garlic – 1 clove.
Green onions, dill.

Preparation:

Shred the cabbage thinly, sprinkle with salt, and lightly mash it with your hands so that it releases juice. To the cabbage add cucumbers, green onions, dill, peas, and tuna pieces cut into strips. Squeeze a clove of garlic through a press. Salt, pepper, sprinkle with sesame oil. Let's brew a little.

Salad with tuna, vegetables and cheese

A delicious Greek style option. Canned tuna fish goes perfectly with olives, cheese and spicy dressing.

KBJU per 100 g: 79/10/3/6.

Ingredients:

Rucola – 100 g.
White beans – 160 g.
Tuna – 190 g.
Olives – 30 g.
Tomatoes – 70 g.
Red onion – 50 g.
Brynza – 35 g.
Dressing to taste.

Preparation:

Cut cherry tomatoes in half. Cut the red sweet onion into half rings and separate into separate segments. We cut the olives into thin rings. We combine the slices and the remaining ingredients together, add salt and season with Italian herbs. Drizzle with olive oil and lemon juice. We spread the cheese, broken into pieces.

Salad with tuna, quinoa and vegetables

Healthy, tasty salad with low calorie content. It is rich in vitamins, fiber, and thanks to quinoa and fish, it is also very filling. Quinoa can be replaced with bulgur, couscous, any rice, spelled.

KBJU per 100 g: 90/6/3/9.

Ingredients:

Tuna – 150 g.
Sweet pepper – 70 g.
Pineapple – 80 g.
Quinoa – 70 g.
Salad greens – 30 g.
Tomato – 100 g.
Purple onion – 35 g.
Cucumber – 100 g.
Avocado – 70 g.
Lime – ½ pcs.
Spices.

Preparation:

Cook the quinoa in salted water for about 15 minutes. Cut vegetables and pineapple into cubes, avocado into slices. Mix vegetables with pineapple, add spices and juice of half a lime. Place greens on a plate, place quinoa, tuna meat, sliced vegetables and avocado slices on top in rows. To serve, you can mix everything.

Potato salad with tuna

In general, potato salad with tuna can be prepared for any occasion without it. Moderately filling and nutritious, but without extra calories, this salad can easily keep you company for lunch or dinner, and if you decorate it beautifully, then at the holiday table. If desired, the mayonnaise included in the composition can be replaced with olive oil (mixing it with sour cream and Dijon mustard to obtain the desired taste).

Products for 4 servings

a couple of cans of canned tuna (approximately 450-470 g)
young (if possible) potatoes - 345 g
pitted olives - 95 g
two onions
romaine lettuce - one head

for refueling

anchovies - 4 pcs
three tablespoons of sour cream
tablespoon extra virgin olive oil
table mustard - teaspoon
a pinch of granulated sugar
white wine vinegar - 15 ml
add pepper and salt to taste

Note: to make the salad lower in calories, use low-fat sour cream.

Cooking steps

Wash the potatoes with a brush and boil in salted water for 15 minutes. Then let it cool a little, peel and cut into slices.

Let's prepare the dressing: mix sour cream, sugar, olive oil, mustard and white vinegar, beat everything with a fork. Chop the anchovies and mix with the dressing.

Peel the onion and cut into rings. We wash the romaine lettuce leaves, let them dry and tear them with our hands. Next, mix in a bowl with onions, olives and potatoes. Place the mixture on a large platter or place it into serving bowls, place the tuna pieces on top and pour the dressing over it.