PP salads with tuna: 20 simple dietary recipes

Light salads with canned tuna. If you are a lover of sea fish, then these recipes are definitely for you. I recommend trying 7 great ideas for delicious light salads with canned tuna with up to 100 kcal calories. An excellent option for those who want to eat something light, interesting and unusual. At the same time, you don’t want to spend a lot of time preparing the dish.

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.

Secrets of delicious tuna-based salads

Making a diet tuna salad is very simple: you just need to open the jar, mash its contents with a fork, add a few ingredients, stir and - done!

There are even canned goods on sale labeled “for salads.”

They contain already chopped fish, which allows you to prepare a healthy and tasty canned tuna salad in a matter of minutes.

This is especially convenient when you need to quickly prepare breakfast, dinner or treat unexpected guests.

Why do I recommend using canned fish for salads? Yes, because such canned food for the most part fully meets the principles of PP (no sugar, vinegar, etc.), and at the same time they are very helpful for lazy housewives like me - open and use! There is no need to clean, disassemble, or cook fish. Beauty!

Any pp salad with tuna, canned in oil or without it, is just a godsend for a follower of proper nutrition. High-quality tuna oil supplies the body with niacin and B vitamins. Thanks to the increased fat content, we can get better absorption of vitamin A, thiamine and phosphorus.

Tuna canned in its own juice is irreplaceable when you need to create an artificial calorie deficit and lose a couple of kilograms.

In general , this fish is a real must-have for the fisherman: it has a lot of protein - almost half of the total weight. At the same time, there is not even a tenth of fat! Tuna has a low calorie content, which is useful for losing weight.

It must be remembered that tuna is a fairly expensive fish, so canned fish cannot be cheap. It is better to choose products from well-known manufacturers who have established themselves as suppliers of quality products. The jar must be without external damage, with a clearly readable label, not deformed. And read the ingredients carefully - no sugars, lots of “e-shek”, etc.

There are a lot of recipes for salads with canned tuna. Our authors have collected the most successful ones that correspond to the basics of a healthy lifestyle and proper nutrition.

PP Niçoise with tuna: simplicity and sophistication

This recipe is my favorite.

How delicious it looks!

And how delicious it is like in a restaurant - just magical!

This pp salad with tuna, tomatoes, green beans and egg is an excellent example of how tasty and varied a pp menu can be.

Nutritional value per 100 g:

1. Calories: 124
2. Proteins: 10
3. Fats 9
4. Carbohydrates: 1,5

Ingredients:

• tuna in its own juice - 1 can (200 g)
• tomatoes - 1 large or 4 cherry
• boiled eggs - 2 chicken or 6 quail
• green beans - 100 g
• lettuce - a small bunch
• olives - 5-6 pcs.
• anchovies - 4-5 pcs.

for refueling:

• lemon juice - 1 tsp.
• olive oil - 2 tbsp.
• garlic - 1 small clove
• salt - to taste
• mustard powder - 1 tsp.
• dried herbs - to taste and optional

Cooking process:

1. First, let's prepare the products. Drain the liquid from the canned food and mash it a little. Boil hard-boiled eggs, peel. Boil green beans in salted water with a drop of lemon juice - 7 minutes after boiling. If you have a frozen product, then there are 3 options: boil raw frozen as well as fresh, blanched - 3 minutes after boiling, already cooked - 1 minute.
2. Now we’ll make the dressing by blending all the ingredients in a blender until the color changes (it should become opaque and yellowish). Attention! The presence of mustard (precisely in powder) is important for consistency. In the original, you can take the usual ready-made one, but sometimes there is a lot of sugar, vinegar and other unnecessary additives.
3. Everything is ready, you can assemble the Nicoise. Place coarsely torn lettuce leaves on a large flat plate and sprinkle with a little sauce.
4. Next - boiled and cooled beans. A little sauce again.
5. In the center - all the tuna. Around it are randomly chopped large tomatoes and slices of eggs.
6. Top with olive rings and anchovies. The final chord is the remaining sauce.

The traditional version also has potatoes, but I like it better without them, the flavors are brighter. Niçoise, by the way, is also prepared with regular beans; it can generally be classified as a bean salad, a selection of which is here.

Tuna salad: dietary recipe for dinner

This low-calorie salad is prepared with tuna in its own juice.

This fish is lower in calories than canned fish with oil.

Fresh vegetables give the salad a delicate variety of flavors, and the absence of additional dressing will make it minimal in calories.

The recipe is simple and dietary, but believe me, on the New Year’s table, for example, it will be the first one to be literally swept away!

Nutritional value per 100 g:

1. Calories: 73
2. Proteins: 8
3. Fats 3
4. Carbohydrates: 3

Products:

• avocado – 1 pc.
• bell pepper – 1 pc.
• leek – 1 pc.
• tomatoes – 1-2 pcs.
• lettuce - a small bunch
• cucumber - 1 pc.
• dill - optional
• lime juice - to taste
• tuna in its own juice – 200 g

Preparation:

1. Peel and pit the soft-fleshed avocado and puree it with a fork. If you have an avocado with dense pulp, also peel it, but do not mash it, but cut it into cubes.
2. Chop canned food if necessary.
3. Cut the cucumber, tomato, seeded pepper and onion into medium pieces.
4. Chop the dill.
5. If avocado puree is prepared, it must be mixed with chopped fish. Avocado cubes are added to the salad at the same time as cucumber, onion, dill and cherry tomatoes.
6. Combine all ingredients, mix lightly.
7. Tear the lettuce leaves and place on a serving plate or in a salad bowl. Place canned tuna salad on them and sprinkle with lime juice.

PP salad with tuna and egg

Canned tuna salad in oil with egg is an excellent dietary recipe for dinner.

It is rich in protein and contains many useful microelements, while it contains only 4 products!

This snack will definitely be appreciated by those who go to the gym or do fitness - it contains almost 20% protein!

Nutritional value per 100 g:

1. Calories: 192
2. Proteins: 18,8
3. Fats 12
4. Carbohydrates: 1

What do you need:

• canned fish, preferably in oil – jar, 200 g
• boiled eggs - 3 chicken or 6 quail
• green onions – 5-10 feathers
• any nuts or seeds (sesame, sunflower seeds, pumpkin, pine nuts, walnuts, etc.) - 1 tbsp.

How to cook:

1. Prepare the canned food (drain off excess fat, mash a little with a fork), and peel the eggs and either mash with a fork or grate.
2. Chop the onion. If desired, you can add a couple of leaves of sorrel, arugula, and cress to the onions.
3. Combine fish, eggs and onions, mix. Sprinkle with chopped nuts.

This salad can be served on bread as a sandwich mixture.

Festive recipe “Mimosa”

Remember Mimosa salad? You've probably seen this one more than once at feasts.

My husband really likes it! Therefore, its pp analogue is mandatory for our family holidays.

This is a very elegant and tasty puff salad.

It's quite easy to prepare.

All vegetables for it should be boiled unpeeled and over low heat or baked in foil in the oven . It is clear that store-bought mayonnaise will not suit our dishes, which means we choose any recipe for pp-mayonnaise here.

Nutritional value per 100 g:

1. Calories: 108
2. Proteins: 8
3. Fats 5,3
4. Carbohydrates: 5,5

What you will need:

• tuna without oil – 200 g
• carrots – 1 pc.
• potatoes – 2 pcs.
• boiled eggs – 2 pcs.
• pickled cucumber – 1 pc.
• onion - 1 pc.
• pp-mayonnaise - 150 ml.

Step-by-step preparation:

1. Grate carrots, potatoes, eggs (yolks and whites separately) - each product into its own plate, since we need a layered salad.
2. Mash the fish if necessary.
3. Peel the pickled cucumber and cut into cubes.
4. Chop the onion as thoroughly as possible, scald with boiling water - this will remove the bitterness.
5. Lay in layers. The order is as follows: potatoes, cucumbers, fish, onions, whites, carrots, yolks.
6. Spread each layer, except the last one, with mayonnaise.
7. You can make a shared plate, or you can arrange it in portions - such a salad looks very impressive if there is a special serving ring.
8. Mimosa salad with tuna should sit in the refrigerator for at least 2 hours, just don’t forget to cover the plates to prevent the yolks from scorching.

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.

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.

With seaweed

Not many foods go well with the self-sufficient seaweed, but here it looks good in the company of tuna. To prepare this simple dish, you will need a very small list of ingredients:

• Canned fish – 1 can.
• Chicken boiled eggs – 3–4 pcs.
• Sea kale – 200 gr.
• Greens, salt and pepper - to taste.

And they will come together like this:

1. The fish is taken out of the jar and transferred to the salad bowl.
2. All the seaweed and eggs, chopped into cubes, are added to it. Ideally, only proteins are added to the salad, but this is not necessary.
3. All that remains is to put in the greens, and then a little more green onions.

Usually this classic PP tuna salad is not dressed, as the fish and seaweed are quite juicy. But you can add a little soy sauce. Cooking time is half an hour, BJU per 100 grams of dish is 12/6.5/28.9, and calories are 222 kcal.

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.

Light salads with canned tuna: 5 recipes with the most affordable dietary fish

Tuna is a low-calorie dietary product and is recommended for people with increased body weight. 100 g of tuna contains only 120 kcal. In addition, it is rich in Omega-3 fatty acids, which are very beneficial for the cardiovascular system, reducing the risk of heart attack and the likelihood of blood clots.

Tuna salads are a favorite among healthy eaters. As a rule, such salads are based on fresh vegetables, tuna and olive oil, but you can safely experiment with the ingredients.

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How to choose canned tuna

Canned tuna is in great demand, so there is now a huge assortment of these cans on store shelves. They differ in the size of the fish pieces, the juice or oil in which they are preserved, as well as the price. We described in detail how to choose canned tuna in this article .

Tuna salad recipes

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Tuna, avocado, cucumber and celery salad

KBZHU: 145/6/11/4

Ingredients:

• Avocado - 1 piece
• Cucumber - 1 pc.
• Celery – 50 g
• Red onion - 1/4 pcs
• Canned tuna – 100 g
• Parsley - a few sprigs
• Olive oil - 1 tbsp. l
• Lemon juice - 1 tbsp. l
• Salt and pepper - to taste

Preparation:

1. Cut the avocado and cucumber into large slices.
2. Finely chop the celery and onion.
3. Add finely chopped parsley.
4. Combine the oil with lemon juice, add salt and ground pepper and season the salad with the resulting mixture.

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Salad with tuna and chickpeas in Spanish

KBZHU: 112/8/5/9

Ingredients:

• Canned chickpeas – 200 g
• Canned tuna – 120 g
• Red onion - 1/2 pcs
• Tomato – 1 pc.
• Bell pepper - 1/2 pcs
• Parsley - 1/2 bunch
• White wine vinegar - 1 tbsp. l.
• Olive oil - 2 tbsp. l
• Salt, pepper - to taste

Preparation:

1. Place the chickpeas in a salad bowl and drain the liquid first.
2. Mash the tuna with a fork (also drain excess liquid) and add to the salad bowl.
3. Add finely chopped tomato, pepper and onion.
4. Finely chop the parsley and add to the salad.
5. Combine vinegar, olive oil, salt and pepper, stir and season the salad.

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Vegetable salad with tuna

KBZHU: 115/8/9/2

Ingredients:

• Regular or iceberg salad - 100 gr
• Boiled eggs - 3 pcs
• Tuna in its own juice – 100 g
• Curd cheese – 60 gr
• Tomato – 2 pcs.
• Red onion
• Sesame

For refueling:

• Olive oil - 3 tbsp. l
• Mustard - on the tip of a knife
• Lemon juice - 2 tsp
• Salt pepper

Preparation:

1. Wash the salad, dry it, cut it and place it on the bottom of the plate.
2. Chop the tomato, eggs and onion and place on the salad.
3. In a separate bowl, combine tuna with cream cheese and mash with a fork. Place into balls.
4. Prepare the dressing: to do this, combine all the ingredients and mix well.
5. Pour the dressing into the salad, do not stir. Sprinkle with sesame seeds!

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Salad with tuna, beans and tomatoes

KBZHU: 111/12/4/7

Ingredients:

• Green salad - bunch
• Cherry tomatoes – 10 pcs
• Canned tuna – 240 g
• Canned beans - 200 g
• Olive oil - 2 tbsp. l
• Lemon juice - 2 tbsp. l
• Green onions
• Salt, pepper - to taste

Preparation:

1. Wash the salad, dry it and tear it into pieces.
2. Drain the juice from the tuna and beans and add to the salad bowl.
3. Cut the cherry into quarters, finely add the onion to the salad.
4. Mix oil, lemon juice, salt and pepper in a separate container, and then season the salad with the mixture.

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Salad with canned tuna, corn and eggs

KBZHU: 82/10/2/5.5

Ingredients:

• Eggs - 1 piece
• Red onion - 1\2 pcs
• Canned tuna – 120 g
• Canned corn – 120 g
• Classic yogurt - 3 tbsp. l
• Mustard - 1\2 tsp
• Salt, pepper - to taste
• Green onions - optional

Preparation:

1. Place the tuna in a salad bowl (drain off excess liquid).
2. Add corn.
3. Boil the egg and cut into quarters and place on top.
4. Cut the red onion into half rings.
5. Mix yogurt with mustard, salt and pepper and season the salad.
6. Top with green onions if desired.

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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.

Corn salad and pickles

The combination is unusual, but if you try it, it’s very balanced. To prepare a simple salad according to this recipe, you will need:

• Canned fish – 100 gr.
• Chicken eggs – 2 pcs. They need to be boiled before preparing the dish, although you can make this tuna salad without eggs.
• Corn - 1 can.
• Pickled cucumbers – 100 gr.
• Half a small onion.
• Sour cream or mayonnaise.
• Greens, avocado, salt and pepper - to taste.

You will need to prepare the dish itself like this:

1. Tuna without liquid is transferred from the jar to the salad bowl.
2. Corn is added to the fish, everything is mixed.
3. Cucumbers and eggs are cut into cubes. The onion is finely chopped.

All that remains is to season this mixture with sour cream or mayonnaise and mix thoroughly. Everything on top is decorated with greenery.

Preparation will take about half an hour. Here there are 90 kcal per 100 grams, and BZHU - 8.6/3.2/6.5. Here the protein level is the highest, pay attention to this recipe.

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.

Cooking recipes

The descriptions are conditionally divided into groups: moderate calorie content, from a healthy diet and nourishing. The main ingredients are often repeated, so the flavor comes mainly from the tuna and the dressing. Hearty snacks are no less healthy, but the amount of fat in them is strictly unlimited; mayonnaise and other high-calorie ingredients are used for dressing.

Classic, with fresh vegetables

Canned tuna salad, the recipe for which is offered as a base, can be classified as a low-calorie snack. It does not use mayonnaise, and the canned food does not contain oil.

Ingredients:

• medium-sized white onion;
• 1/3 sour lemon;
• cucumbers – 200 g;
• tomatoes – 250 g;
• a can of tuna without adding oil;
• fresh herbs - optional;
• balsamic vinegar - as needed;
• sugar and fine salt.

How to cook:

1. You can choose a colored onion for the beauty of the snack. After removing the husk, dissolve it into small square slices, sprinkle with a couple of pinches of sugar, and squeeze the lemon on top. Stir the onion and set aside for a quarter of an hour.
2. Cucumbers and tomatoes are rinsed and dried with a cloth. Dissolve into small, up to 1 cm, cubes; tomatoes can be a little larger. During the slicing process, the ends of cucumbers are removed, and light seals are cut out of tomatoes.
3. You choose greens at your own discretion, just take 2-3 lettuce leaves, a few sprigs of parsley, 5 onion feathers. After rinsing with running water, chop finely and directly into the salad bowl with the vegetables.
4. The canned food is opened, the gravy is temporarily drained, and you can later use it to dress the salad. Slices of fish are broken, trying not to mash them into pulp, but to shape them into cubes the size of tomato cubes.
5. All ingredients are mixed, added, then, if desired, add the marinade left over from the onions, vinegar or lemon juice. The appetizer needs to sit for a short time; this is best done by covering the container and putting it in the cold.

Most canned tuna is relatively dry; the recipe is not designed to add mayonnaise, but it is acceptable to use the juice in the can.

Tuna appetizer with rice and corn

It’s good if the canned food turns out to be juicy enough, otherwise you will have to increase the amount of mayonnaise.

Canned Tuna Salad Recipe

What to cook from:

• fresh large eggs – 5 pcs.;
• standard small can of canned corn;
• half a glass of round rice;
• large juicy onion;
• mayonnaise 50% - as needed;
• salt, parsley, fine pepper;
• 2 cans of tuna without oil.

How to cook:

1. After washing the rice, pour a large amount of water, at least one and a half liters, over the cereal, cook at a low boil, without salt. Place the crumbly porridge on a sieve a couple of minutes before it is fully cooked and rinse.
2. Boil the eggs hard, cool by transferring them to cool water. Peel the shell, dissolve into cubes, mix with corn kernels. Gravy is temporarily poured from jars of fish and the tuna is mashed into a paste.
3. Finely chop the peeled onion, mix it with the fish, add rice. The resulting mass is salted, seasoned with mayonnaise, and pepper to taste. Combine both parts of the salad and take a sample.
4. By adding mayonnaise or gravy from jars of fish at your discretion, you can bring the appetizer to the desired thickness and juiciness. Decorate with parsley leaves or dill panicles.

It is acceptable to use rice of any kind, but it is undesirable for the cereal to be steamed. When boiling, salt is not added to the porridge, but it is worth adding 2 tbsp. l. pure vegetable oil.

Recipe from Yulia Vysotskaya with mozzarella and cherry tomatoes

Canned tuna salad, the recipe for which is presented by a popular presenter, contains a moderate amount of calories, is very simple and beautiful. It is important to choose dense tomatoes and delicate cheese.

What to cook from:

• 3–4 lettuce leaves;
• 120 g young Mozzarella;
• coarse hand-ground pepper and “Extra” grade salt;
• 240 gram can of tuna;
• corn in syrup - standard jar;
• cherry tomatoes – 150 g;
• olive oil and lemon juice for dressing.

How to cook:

1. The dish is not prepared too juicy, so the liquid is completely drained from open cans. The fish is kneaded, mixed with corn, seasoned and salted.
2. The washed cherry tomatoes are cut into 4 slices, the mozzarella is dissolved into small cubes, and these ingredients are carefully mixed. Lightly beat the butter, adding lemon juice to it.
3. The dish is lined with washed, dried lettuce leaves. The fish and cheese parts of the appetizer are mixed in a separate bowl, seasoned with oil, and laid out in a heap. The dish can be served in portioned bowls.

Olives and large parsley leaves are suitable for decorating the appetizer. If the goal is not to limit calories, you can add a few hard-boiled quail eggs.

Juicy salad with Chinese cabbage, tuna and yogurt

Unlike previous recipes, the appetizer will come out quite juicy. It can be included in a regular or dietary diet.

What to cook from:

• half a medium fork of Chinese cabbage;
• 2 fresh juicy cucumbers;
• small white onion;
• yogurt – up to 100 ml;
• quarter tsp mustard;
• salt and lemon juice - as needed;
• pepper;
• a pair of small garlic cloves;
• one standard can each of corn and tuna.

How to cook:

1. The cabbage forks are freed from the outer leaves and wiped with a damp cloth. It is optimal to use the top part of the head of cabbage, which has practically no seals. Cut the cabbage into small squares, up to 3 cm in size.
2. The cucumbers are washed, dried, cutting off the ends, cut into 3-4 flat slices along their entire length, and then cut crosswise into narrow strips. Peel the onion, cut into 4 slices, then into transverse slices. Next, they are chopped on a board with a knife; you need small pieces, but not mush.
3. Peeled garlic is cut into cubes. Grind a couple of peppercorns and salt in a mortar, then add and mash the garlic. The resulting slurry is flavored with mustard, lemon juice is added a few drops at a time, achieving aroma with moderate sourness.
4. The gravy and brine are completely removed from open canned food; you can place these ingredients in a small colander. The fish is kneaded, mixed with onions and lemon-garlic dressing, then corn is added. Place cabbage in a bowl, stir, add yogurt if necessary.

A little zest, up to 1/3 tsp, can also be added to the dressing, the snack will become more flavorful. It is important to use only the bright yellow layer of lemon peel.

Canned tuna salad with potatoes

An excellent example of a hearty, simple snack with moderate calorie content. It is important that the potatoes are boiled, but not crumble when slicing. For this purpose, the tubers are boiled in salted water without removing the peel; readiness is checked by piercing a knife.

Ingredients:

• raw medium-sized potatoes – 200 g;
• 3 fresh eggs;
• canned tuna with added oil;
• 3 small pickles;
• a pair of small white onions;
• salt, herbs, ground pepper.

How to cook:

1. Boil the potatoes at a low boil, watch the skin so that it does not burst. Check by pricking the tubers with a fork or knife, when ready, quickly rinse with running water, then cool in a draft.
2. The eggs are hard-boiled; when ready, they need to be cooled quickly by filling them with cold water in a sufficient volume. Peel, dissolve into cubes, and cut the potatoes in the same way.
3. Cucumbers are dissolved into strips; for the sake of beauty, it is worth abandoning the grater and carefully doing this with a knife. The mass must be squeezed out of excess moisture and sent to potatoes and eggs.
4. Finely chop the peeled onion into the same bowl. The tuna is kneaded separately, but the oil from the canned food is not poured out yet. Combine the fish with the rest of the products, add a little chopped herbs, pepper and add some salt.
5. The salad is mixed, depending on the juiciness of the cucumbers and canned tuna, and the liquid previously taken from the jar is added. Garnish portions with green leaves; you can add a spoonful of pomegranate seeds to the recipe.

Potatoes can also be cut into circles, but you will need small tubers about 4 cm in diameter; cucumbers can be cut in the same way.

Tuna salad with feta, vegetables and beans

The recipe was chosen from the recovery nutrition diet. An impressive list of ingredients provides a balance of nutrients.

What to cook from:

• medium-sized firm tomato;
• a dozen olives without stuffing and pits;
• cucumbers – 120 g;
• red bell pepper – half the fruit;
• 5 sprigs of dill;
• Lettuce or Iceberg variety – 100 g;
• a can of canned tuna without oil;
• 100 g Feta cheese;
• 100 g beans in white sauce (canned).

To the gas station:

• 45 ml sunflower oil;
• a pinch of pepper and fine salt;
• a quarter of a lemon;
• clove of garlic.

How to cook:

1. The dressing needs to sit a little in the cold. Grate the garlic, squeeze lemon juice onto it, add oil, pepper, and add salt to taste. Sent to the general section of the refrigerator for up to half an hour.
2. Fresh vegetables are rinsed, the beans are washed in a colander with boiled water, the cheese is removed from the jar, not specifically dried, but the brine is allowed to drain freely. The dill is washed, the tender parts are separated from the stems, and finely chopped with a knife.
3. The cucumbers are opened in thin strips across the fruit, cutting off the ends. The pepper is cut in half, the partitions along with the seeds are cleaned, and the pulp is cut into strips. The tomato is cut into 2 parts, then into thin half-slices.
4. Mash the canned fish with a fork and lightly moisten it with gravy from the jar. The prepared ingredients are mixed with the dressing, adding it at your discretion; the entire portion may not be needed. Add beans and thinly sliced ​​olives.
5. Lettuce leaves are washed and lined on the sides and bottom of a transparent bowl. The appetizer is laid out in a mound, decorated with diced Feta on top, and sprinkled with dill.

Canned tuna salad is a recipe for proper nutrition, but adding olives slightly increases the calorie content. You can completely abandon them without changing anything else.

Tuna salad for a salt-free diet

The advantage of the recipe is that the ingredients are available all year round, even if the cucumber is grown in a greenhouse, such fruits contain more moisture.

What to cook from:

• equally, 150 g of canned beans and corn;
• large juicy cucumber – about 200 g;
• canned tuna without oil – 150 g;
• 1/4 small sour lemon;
• 2 pinches of freshly ground black pepper.

How to cook:

1. Canned vegetables are used without syrup and sauce, the corn just needs to be thrown into a sieve to drain, the beans must be washed with cooled boiled water.
2. The gravy is drained from canned fish; you can mash the slices directly in the jar. Wash the cucumber, cut off the tails, cut into cubes or transverse strips as desired.
3. The prepared products are mixed, ground peppercorns, and seasoned with them. Squeeze out a few drops of lemon; if the treat seems too dry, use the leftover gravy from canned fish.

The type of bean is not important, but it is better to use small grains; their color will not have a special effect on the taste or nutrient content. Purely for the brightness of the appetizer, you should choose red beans in a clear sauce.

Salad for PP tuna with cheese, tomatoes and arugula

The appetizer will contain an olive oil dressing with fresh lemon. It is important not to keep the salad for a long time, but to cook and season it in 30 minutes. before serving.

What to cook from:

• tuna – 1 can;
• 150 g cucumber;
• a couple of medium-sized tomatoes (preferably red and yellow);
• 2 sprigs of parsley, dill and 3-4 onion feathers;
• 25 ml lemon juice;
• 60 ml olive oil (cold pressed);
• a small bunch of arugula;
• 150 g Feta cheese;
• a pinch of pepper.

How to cook:

1. The rough skin of the cucumber is cut off only as a last resort; it contains vitamins, and the bright color decorates the snack. The vegetables are washed, the skin of the tomatoes is cut with a shallow cross-shaped cut, and immersed in boiling water for 20 seconds.
2. After removing the skin from the tomatoes, dissolve the pulp into medium-sized cubes; do not pour out the released moisture from the plate; you can pour it over the dish if it turns out to be a bit dry. The cucumber is dissolved into strips, the arugula is rinsed and torn into small pieces.
3. The greens are washed, the onions are chopped, the dill and parsley are removed from the stems, and also chopped with a knife. It is optimal to dissolve the cheese into slices, and then cut into cubes of 0.5 cm or slightly larger. The fish is kneaded without pouring, the oil is peppered, and beaten with lemon juice.
4. The dish can be mixed with dressing, but it looks more attractive layered in a transparent container. The formation should begin with arugula, the entire portion of fish is laid out on it, followed by cucumbers, cheese, onions and tomatoes. The salad is tossed with dressing and kept warm before serving. Release, sprinkled with herbs.

The dish is prepared according to the proper nutrition recipe without salt. If there are no such restrictions, it is permissible to slightly add salt to it already prepared.

Lush crab appetizer with canned tuna

Grate the ingredients and assemble the appetizer about an hour before serving; freshness noticeably affects the taste.

What to cook from:

• chicken eggs – 4 pcs.;
• 150 g crab meat (or rolls);
• briquette of dense processed cheese – 100 g;
• a small bunch of onion greens;
• 100 ml mayonnaise 67–72%;
• salt;
• 120 g canned tuna in oil;
• 100 g corn in brine.

How to cook:

1. The cheese is frozen, the eggs are boiled hard, cooled and peeled. Rub into three separate saucers: white, cheese, yolk. The onion is washed, dried and finely chopped. The liquid is drained from the corn and the grains are allowed to dry.
2. Depending on the desired density and juiciness of the salad, the gravy from canned fish is removed or mixed with mayonnaise, and the pulp is mashed with a fork. The crab meat is finely chopped; if it is replaced with sticks (rolls), the semi-finished product must be completely defrosted.
3. Assemble the layers of salad in the following order: fish, onion, layer of mayonnaise. The sauce is lightly salted, then processed cheese and corn are placed, again poured with mayonnaise, and added.
4. The whites are laid out in an even layer, coated with mayonnaise, crab meat is placed in the middle of the appetizer, and grated yolk is placed in a ring around it. No longer than 45 minutes. send the dish into the cold.

Canned tuna salad, the recipe for which is described above, is similar to the “Monomakh's Cap” appetizer, which is prepared by replacing crabs with salmon caviar. In this case, the salad is formed more rounded, the yolk layer is decorated with rare pomegranate seeds.

Tuna salad with cod liver

Two types of canned food, two types of cheese and boiled rice - the dish is very dense, you can have a satisfying snack in a relatively small portion. Recommended as a snack with strong drinks.

Ingredients:

• 100 g raw rice;
• 100 g of hard and processed cheese briquettes;
• onion greens;
• 3 firm tomatoes;
• “Provencal” mayonnaise – as needed;
• a jar of natural cod liver;
• salt;
• 4 boiled eggs;
• pepper and a ready-made set of spices for rice;
• tuna in oil – 240 g.

How to cook:

1. The rice is boiled with the addition of spices until cooked, but left crumbly. Rinse quickly with cold water and allow to drain completely. The tomatoes are rinsed, cut into centimeter cubes, laid out in a layer on a flat dish, peppered and salted.
2. The onion feathers are washed and the moisture is shaken off, only the green part is selected, finely chopped, and divided into 3 parts. The oil is left in the jars, and the fish and liver are kneaded separately in saucers with a portion of onion. Each type of cheese is also grated into different bowls, eggs are peeled and finely chopped.
3. Mayonnaise is thinly applied on top of the tomatoes, spread and leveled with about 2/3 of the rice. Next comes the liver with onions, on it, slightly moistened with mayonnaise, they are laid out in successive layers: grated processed cheese; half the eggs; leftover rice.
4. Place the fish and onions on top of the rice layer, pour over mayonnaise, sprinkle with shavings of hard cheese, finish the salad with the remaining eggs, and garnish with chopped onions. The treat can be refrigerated for a short time or served immediately; it is removed for storage, being sure to cover it from chapping.

The ingredients are combined so well that any substitution affects the taste. It is undesirable to use liver pates, especially to replace tuna with other fish.

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.

With beans, feta and vegetables

When it comes to feta cheese, one usually assumes that this eggless tuna salad will be a variation of the "Greek" one. This time everything is really true, and the following products will be useful for this low-calorie dinner:

• Iceberg lettuce – 100 gr.
• Feta cheese – 100 gr.
• Canned fish – 100 gr.
• Canned beans – 100 gr. Color doesn't matter.
• Tomato – 1 pc.
• Bell pepper - ½ piece.
• Fresh cucumbers – 1–2.
• Greenery.
• Olive oil.
• Lemon juice – 2 teaspoons.
• Olives or black olives.
• Garlic – 1 clove.
• Salt and pepper to taste.

From all this we make tuna salad PP, as well as a dressing for it:

1. First you need to do the refueling. To do this, lemon juice, olive oil, salt and pepper, as well as garlic, passed through a press, are mixed with each other.
2. The tomato is cut into small slices, like a cucumber, and the bell pepper is cut into strips. You can chop everything into cubes.
3. Feta is cut into cubes.
4. The olives are finely chopped into rings or strips.
5. Prepared vegetables are mixed with beans, feta, fish and dressing.

Iceberg lettuce was needed in order to finely tear it into pieces, and then put it under the diet salad with tuna when serving. This dish takes 45 minutes to prepare, the number of calories per 100 g will be 151 kcal, and BZHU - 6.8/11.6/5.

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.

With cottage cheese

Cottage cheese is not a frequent guest in various salads, but past recipes have easily proven that tuna can be combined with a wide variety of foods. So there is no need to be surprised by its proximity to cottage cheese - you just need to prepare a dish according to this recipe and try it. And if it all works out, you will need to buy:

• Mixture of spinach and arugula – 50–100 g.
• Tuna – 100 gr.
• Grained cottage cheese (6%) – 150 gr.
• Sunflower seeds, salt, pepper to taste.

And the salad is prepared in three steps:

1. Wash and dry the spinach and arugula. Place in a deep plate.
2. Add fish, cottage cheese.
3. Sprinkle everything with seeds and then mix.

The salad is ready, it does not need to be dressed with anything, since it is difficult to choose a dressing that will not spoil either the fish or the cottage cheese.

This tuna salad without eggs takes 10 minutes to prepare, here per 100 grams there will be 105 kcal, and BJU - 11/6.2/1.3.

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.

Terms and conditions of storage

Characteristic signs of spoilage of a snack - a sour smell and taste - appear much later than it ceases to be edible. It is important to ensure compliance with storage conditions and discard suspicious dishes. Despite the sterilization of canned fish, they are perishable products.

It is not recommended to leave tuna salads for longer than 4 hours in a warm room, and store them in the refrigerator at temperatures below +6°C for up to 16 hours. Salads with canned tuna are not frozen, since when the temperature rises back they release a lot of moisture and become tasteless, regardless of the recipe chosen.

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.

Without mayonnaise

Almost all dishes to which tuna is added do not require the use of mayonnaise as a dressing. Therefore, this recipe will definitely not contain it, but there will be a lot of vegetables and original sauce.

The list of products will be large:

• Tuna canned in its own juice – 1 can.
• Iceberg lettuce – 50 grams.
• Beijing cabbage – 100 grams.
• Cherry tomatoes – 150 grams.
• Cucumbers – 100 grams.
• Chicken egg, boiled – 2 pcs.
• Bell pepper – 100 grams.
• Onions (preferably red) – 50 grams.
• Garlic – 1 clove.
• French mustard – 1 tsp.
• Juice of half a lemon.
• Sugar – 1 tsp.
• Salt, pepper - to taste.
• Olive oil.

And the preparation will take place according to the following recipe:

1. Tear the Chinese cabbage and lettuce into pieces.
2. The onion is chopped, the pepper is cut into strips.
3. The cucumber is peeled.
4. Tomatoes are cut into quarters.
5. The dressing is made like this: lemon juice, mustard, sugar, lemon juice and olive oil are mixed. Garlic is passed through a press, and then also added to the sauce.
6. All ingredients are mixed with each other, dressing and fish.

The egg is used as decoration, but it can also be added to the dish if desired. Avocado will also look good here, which is usually used to replace cucumbers or eggs. This salad will take about 40 minutes to prepare, there are 95 kcal per 100 grams, and BJU - 4.6/7.2/2.6.

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.

Simple video recipe

But this tuna salad is a dietary recipe for dinner, which I often have in the summer and fall. I recommend frying the champignons in a dry frying pan. By the way, if you replace the fish with chicken fillet, you get another great idea for chicken salads.

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

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.

How to choose ingredients

It is almost impossible to predict the juiciness of fish in any jar; it depends on the raw materials themselves and production technology. The type of canned food (with or without oil) is acceptable for replacement only in recipes without calorie restrictions. Sweet corn, often found in tuna salads, is chosen to be the softest.

The juiciness of vegetables usually compensates for the lack of moisture in the tuna pulp; it is permissible to use greenhouse-grown tomatoes and cucumbers.

Don't get carried away with spices; the fish is usually only lightly peppered. The type of pepper is black or white, ideally you should grind the peas yourself before using. Mayonnaise in salads with fish is high-calorie, unless otherwise indicated in the recipe.

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.

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.

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.

Cooking secrets

Juicy pickled onions can be added to almost any recipe. The onion is dissolved in circles, disassembled into separate rings. Scald with boiling water or soak in a simple marinade of vinegar, sugar, and salt. Lemon juice can be used as an acid.

Tough or dry fish are moistened with gravy from a can or mayonnaise. It’s good to add chopped onion greens to it if this does not interfere with the taste of the dish. Layered salads are assembled by placing a layer of tuna above the juicy vegetables. The treats are decorated quite modestly - parsley leaves, pomegranate seeds, lemon slices, and less often shrimp or olives are used.

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.

Benefits of canned tuna

Tuna is a marine fish that belongs to the mackerel family. Its meat has a delicate taste. Tuna meat contains up to 95% easily digestible protein, all essential amino acids and a minimum of fat and calories. When preserved in its own juice, tuna meat retains all the beneficial properties of the fish.

Tuna contains polyunsaturated fatty acids Omega-3 and Omega-6, as well as amino acids and vitamins, micro and macro elements (B, E, PP, K, Ca, Mg. Na. Ph, Cl, F, I, Co, Mn, Cu, Mo, F, Cr and others).