Light tuna salad: selection of ingredients and recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

How to make a light tuna salad? What does he represent? You will find answers to these and other questions in the article. Salads from sea fish are one of the most he althy dishes, and therefore they are perfect for everyone who cares about their he alth. They are good for both everyday and festive table. Find out how to cook a light tuna salad below.

Description

Light tuna salad is one of the most famous and common fish salads. And this is no accident: rather fatty and devoid of small bones, tuna meat is great for creating a variety of salads. Many people know that it is very difficult to get fresh tuna, so canned fish is most often used (here it should be borne in mind that tuna in oil will be more nutritious than in its juice).

To make the tuna salad extremely light, it is best to cook it with the addition of various vegetables (lettuce, beans, tomatoes, potatoes,corn, cucumbers, Chinese cabbage, carrots, and so on) or even fruits.

Cheese, rice, avocado, egg and various seafood can be added to a light tuna salad. They say that to create it, it is best to use those canned foods in which the fish is presented in whole pieces without the addition of s alt and oil (that is, in its own juice). If the jars say "for salads", it is better not to buy them, since such canned food is almost always prepared from fish trimmings. That is why they are cheap.

Nuances of creation

Before you send the tuna to the salad, you need to mash it with a fork - such fish is not very convenient to cut. To create a delicious tuna salad, try to take homemade eggs - they will make the dish brighter and more appetizing. First, they need to be boiled hard-boiled, and then cooled in cool water.

If your dish contains pickles, then you need to pepper and s alt it at the very end of production. Otherwise, you will end up with a s alty salad.

As for spices, Provence herbs, black and lemon pepper, dry mustard are suitable for creating the dish we are considering. If you want to make a salad with an original taste, add crushed pine nuts or walnuts to it.

Tuna salads are usually dressed with wine vinegar, canned juice, light mayonnaise, refined sunflower or olive oil combined with mustard or lemon juice.

To the table, such dishes can be served both as an addition to various side dishes, and asself snacks.

Easy recipe

Consider a recipe for a simple canned tuna salad. This dish is a great option for a quick dinner - it is easy to prepare, but at the same time pleases with good nutritional value and rich taste.

One serving of this tuna salad has 181 calories. It contains proteins - 16.8 g, fats - 11 g, carbohydrates - 3.7 g. Calorie content is calculated for raw provisions. So, we take:

• 250g cherry tomatoes;
• 1 tsp lemon juice;
• 1 can canned tuna in its own juice;
• a large spoonful of olive oil;
• mixture of lettuce leaves (to taste);
• freshly ground black pepper (to taste).

This simple canned tuna salad recipe calls for the following steps:

1. Wash and cut the cherry tomatoes into quarters, put them in a salad dish.
2. Drain the juice from a can of canned tuna, if desired, crush the pieces of fish with a fork.
3. Mix tuna with tomatoes, add salad leaves.
4. Add lemon juice, olive oil and black pepper.
5. Stir the salad.

You can diversify the taste of food by adding a pinch of pumpkin seeds.

With an apple

How to make apple and tuna salad? This is a very tasty and light dish. Apple salad gives freshness and pleasant sourness. Take:

• 80g rice;
• 1 can of canned tuna;
• one onion;
• one green apple;
• three sprigs of freshdill;
• 2 tbsp. l. lemon juice;
• a pinch of sugar sand;
• a pinch of pepper;
• s alt (to taste).

With canned tuna, prepare a light salad like this:

1. First pickle the onion so it doesn't get bitter. To do this, finely chop it, add pepper, lemon juice, s alt, sugar, stir.
2. Gather lettuce in layers. Put boiled rice and a little mayonnaise in the first layer.
3. Make the second layer with pickled onion, chopped dill and a little mayonnaise.
4. Lay the canned tuna in the third layer.
5. The last layer is a grated apple and some mayonnaise. Top the dish with olives and herbs.

With cheese

Introducing the following amazing salad recipe. Tuna, cucumber and cheese combine perfectly in it. Your loved ones will be delighted with this dish. You will need:

• 150g cheese;
• four eggs;
• 1 can canned tuna in oil;
• two cucumbers;
• mayonnaise (to taste);
• one carrot.

Cook this dish like this:

1. First prepare the base ingredients. Boil carrots and eggs, grate cheese on a coarse grater.
2. Put the squirrels chopped with a coarse grater into a salad bowl. Brush them with mayonnaise.
3. Next, put a layer of fish on the egg whites. You can grind the tuna with a fork beforehand, and drain the excess oil.
4. On the fish, put chopped fresh with a gratercucumber. If you bought a vegetable that is too watery, squeeze out the unwanted juice. Cucumber can be slightly s alted. Brush the cucumber layer with mayonnaise.
5. Next, put a layer of boiled carrots on top of the cucumber. Make the next layer with grated cheese. Grease everything again with mayonnaise.
6. Lay out the egg yolks chopped with a fine grater as the final layer.

With vegetables, feta and beans

Few people know how to make a tuna salad without mayonnaise. We offer you to make an unusually tasty, juicy and crispy dish. You will need:

• 100g feta cheese;
• iceberg lettuce - 100 g;
• 1 can of canned tuna;
• one tomato;
• 100g canned red or white beans;
• half of red bell pepper;
• 10 olives or olives;
• pair of cucumbers;
• a few sprigs of fresh dill.

For refueling take:

• one clove of garlic;
• two tablespoons of olive oil;
• s alt (to taste);
• 2 tsp lemon juice;
• ground black pepper (to taste).

Cook this dish like this:

1. Wash vegetables first and pat dry.
2. Make the dressing. To do this, combine lemon juice, s alt, olive oil, pepper and crushed garlic, mix.
3. Cut bell peppers into thin strips, tomatoes and cucumbers into small slices, feta into tiny cubes, finely chop fresh dill.
4. Send all ingredients to a deep bowl (set 1/2 of the cheese aside for decoration). Send beans, fish, olives, s alt, pepper, dressing there. Mix everything well. If your olives are too big, cut them into thin slices.
5. Tear the iceberg lettuce with your hands into small pieces or cut into thin strips. Place on the bottom of the dish to serve.
6. Place dressed salad on top.
7. Garnish the dish with the remaining cheese and serve.

Diet salad

And now consider the recipe for dietary tuna salad. To create this dish you need to have:

• two tomatoes;
• two tablespoons of olive oil;
• 1 can canned tuna;
• 1 tsp soy sauce (optional);
• 50g parsley and dill;
• iceberg lettuce - 200 g.

Follow these steps:

1. Tear or chop iceberg lettuce with your hands.
2. Chop parsley and dill, dice tomatoes.
3. Mash the fish with a fork.
4. Mix all ingredients in a salad bowl, season with soy sauce and olive oil.

Lightened Salad

To create this dish, take:

• one cucumber;
• two tomatoes;
• 100g canned tuna;
• 20g green onion;
• 50g leaf lettuce;
• 1 tbsp l. lemon juice;
• 2 tbsp. l. corn oil;
• s alt (to taste).

Cook this salad like this:

1. Wash and dry the lettuce leaves, place on a large plate.
2. Cut the cucumber into cubes, lay outon top of lettuce leaves.
3. Cut the tomatoes into slices, add to the cucumbers.
4. Chop green onions and sprinkle over vegetables.
5. Add s alt but do not stir.
6. Mash the tuna with a fork and arrange over the vegetables.
7. Pour everything with corn oil and lemon juice, refrigerate for 5 minutes.

Serve chilled. By the way, the energy value of 100 g of this salad is only 98.6 kcal.

With cherry tomatoes

We invite you to explore an amazing recipe for a salad with cherry tomatoes and tuna, the energy value of one serving of which is 446 kcal. Take:

• 100g cherry tomatoes;
• two eggs;
• 150g canned tuna in its juice;
• balsamic vinegar - 1 tsp;
• mixture of lettuce leaves (to taste);
• olive oil - 1 tsp.

Cook this dish like this:

1. Boil the eggs first.
2. Place lettuce leaves on a dish.
3. Add chopped tomatoes and canned tuna.
4. Add balsamic vinegar and olive oil. Mix everything well, do not add s alt, as the fish is already s alty.
5. Cut the boiled eggs and arrange around the edges.

With corn

You will need:

• two large lettuce leaves;
• 180g canned tuna light;
• 8 large pitted olives;
• one sweet red pepper;
• 5 sprigs of parsley or cilantro;
• 2 tbsp. l. corncanned.

For the sauce take:

• two cloves of garlic;
• s alt and seasonings (to taste);
• Thick Activia yogurt in a small box.

Follow the principle of dietary salads here - strong grinding of components. This is how you get a voluminous dish and help digestion, because it will become easier to chew the salad. So, prepare this dish as follows:

1. Cut lettuce leaves into short and narrow strips (removing the middle thick zone in advance), pepper into small pieces, olives into quarters.
2. Drain the tuna, mash with a fork.
3. Chop the greens with a sharp knife.
4. Now make the sauce. To do this, combine yogurt with chopped garlic, add s alt and seasonings, stir.
5. Combine all prepared ingredients, add corn and pour sauce over everything.

Russian tuna

To make 4 servings of this simple and satisfying salad use:

• three pickled cucumbers;
• one onion;
• 180g canned tuna in its juice;
• 3 tbsp. l. mayonnaise;
• three boiled eggs.

Follow these steps:

1. Grate the eggs on a coarse grater, chop the onion and cucumber into small cubes, drain the water from the tuna and mash it with a fork.
2. Stir the ingredients, pepper, s alt.

Let the dish stand for 15 minutes and serve it to the table.

Salad minute

For 4 servings you will need:

• one avocado;
• 150g canned tunalight;
• three boiled eggs;
• 2 tbsp. l. mayonnaise or sour cream;
• s alt, spices (to taste);
• 4 pinches of turmeric.

Production process:

1. Chop all the ingredients with a fork, mix, s alt, pepper and generously sprinkle with paprika. You haven't read it yet, but we've already done it!
2. Serve the dish in a thick layer on a slice of toasted white bread or with s alted crackers.

Greek tuna with olives

For 4 servings of this unusual salad we take:

• 150g canned tuna in its own juice;
• one red bell pepper;
• 8 pitted olives;
• half of a blue onion;
• 1 tbsp l. pickled capers;
• 1 tbsp l. with a pile of coarsely chopped parsley;
• 1 tbsp l. lemon juice;
• 2 tbsp. l. mayonnaise;
• pepper and s alt (optional).

Cook this dish like this:

1. Drain the canned juice, mash the tuna with a fork.
2. Cut blue onion and pepper into small cubes, olives into four parts.
3. Stir all ingredients, season everything with lemon juice and mayonnaise, s alt and pepper - done!

Keep in mind that capers can be s alty, so add some s alt at the very end and taste the dish.

How to effectively serve a salad? It can be placed in a cross-cut tomato, placed on a bed of any lettuce leaves. You will need 4 large tomatoes, greens for lining, mint sprig anda couple of movements with a tablespoon.

Tuscan style

One serving of tuna and fennel Tuscan salad has 402 calories. Take:

• 25g Italian parsley;
• 2 tbsp. l. tarragon leaves;
• ¾ st. olive oil;
• coarse s alt (to taste);
• half a glass of lemon juice;
• freshly ground black pepper (to taste);
• two stalks of celery;
• 340g canned tuna in oil;
• 450g lettuce mix;
• one fennel root;
• half of a red onion;
• half a cup of pitted olives;
• one red sweet pepper.

Creation process:

1. In a small bowl, mix s alt, olive oil, pepper, lemon juice, parsley and tarragon. In another bowl, combine tuna with finely chopped celery, fennel and onion. Pour in the dressing, leaving a little. Mix well.
2. Cut lettuce leaves into strips. Put in a bowl and combine with the remaining dressing, stir. Serve on plates and top with some fish salad.
3. Garnish the dish with olives and peppers.

With potatoes

To create this delicious dish, take:

• four potatoes;
• bunch of lettuce;
• s alt (to taste);
• one lemon;
• 2 tbsp. l. white wine vinegar;
• green onion (to taste);
• 225g canned tuna in oil.

Cook this dish like this:

1. Drain the oil from the tuna and mash it with a fork, then pour over the lemon juice and set aside.
2. Immerse the unpeeled potatoes in a pot of cool water, s alt, bring to a boil and cook for half an hour over medium heat until soft. Drain, cool and cut into slices.
3. Send the potatoes to the bowl. Beat the vinegar with a pinch of s alt, stir in the oil. Pour half of the dressing over the potatoes. Line a serving dish with lettuce leaves.
4. Add the potatoes, then the tuna, pour over the remaining sauce. Sprinkle with chopped onion.

Serve an amazing salad to the table. Bon appetit!