Canned tuna salad diet recipe. Diet salads with canned tuna recipes

Canned tuna is one of the most sought after seafood, the popularity of which is due to its rich composition. The fish contains vitamins A, B1, B6, B9, E, PP, minerals: calcium, sodium, magnesium, phosphorus, iodine, iron. The energy value of the product per 100 grams is 138 kilocalories, so it can be eaten by people who are on a diet.

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Vegetable salad

Calorie content - 78 kcal. BJU (per 100 g):

List of ingredients:

• tuna, canned in its own juice - 185 g;
• cherry tomato - 5 pcs.;
• quail egg - 3 pcs.;
• red onion - 1 pc.;
• cucumber - 1 pc.;
• iceberg lettuce - 100 g;
• olive oil - 2 tbsp. l.;
• salt, ground black pepper - to taste.

Step by step preparation:

1. 1. Wash and dry tomatoes, cucumber and iceberg lettuce. Cut tomatoes and cucumber.
2. 2. Drain the oil from the tuna and put the canned food in a separate bowl.
3. 3. Hard-boil eggs, peel and cut lengthwise into two halves.
4. 4. Place the iceberg leaves in a salad dish, drizzle lightly with olive oil, and sprinkle with salt and pepper. Mix lettuce leaves.
5. 5. Put tuna, tomatoes, cucumber and quail eggs in the center of the salad. Drizzle ingredients with olive oil and sprinkle with salt and pepper. Top with thinly sliced ​​red onion rings.

Delicious and healthy cauliflower diet recipes - step by step recipes

Salad with tomatoes and corn

Calorie content - 109 kcal. The ratio of BJU (per 100 g):

Ingredients:

• tuna, canned in oil - 100 g;
• Fetax cheese - 50 g;
• canned corn - 80 g;
• cherry tomato - 5 pcs.;
• quail egg - 4 pcs.;
• cucumber - 1 pc.;
• red onion - 1 pc.;
• lettuce leaves - 70 g;
• lemon juice - 30 g;
• balsamic vinegar - 1 tbsp. l.;
• olive oil - 4 tbsp. l.

Step by step preparation:

1. 1. Lettuce leaves and vegetables wash and dry. Lettuce cut into strips, cherry tomatoes - in half. Onion and cucumber cut into thin rings.
2. 2. Boil eggs and cut into two halves.
3. 3. To prepare the sauce, mix the following ingredients: olive oil, balsamic vinegar and lemon juice.
4. 4. Put lettuce leaves, cucumbers, tomatoes, eggs and onion rings in a deep bowl. Lay out the pieces of fish, add the corn and diced Fetax cheese. Pour sauce over all ingredients and mix well. Before serving, the dish can be decorated with fresh herbs.

Mimosa with tuna

Calorie content - 110 kcal. BJU (per 100 g):

Ingredients:

• potatoes - 4 pcs.;
• chicken egg - 4 pcs.;
• carrots - 3 pcs.;
• light diet mayonnaise - 250 g;
• onion - 1 pc.;
• dill - 1 sprig;
• salt - to taste.

Step by step preparation:

1. 1. Boil potatoes, carrots and eggs and grate.
2. 2. Put half a serving of potatoes on a dish and grease it with mayonnaise on top.
3. 3. Canned tuna mash with a fork or finely chop. Put a layer of tuna and grease it with mayonnaise.
4. 4. The next layer is finely chopped onions, then potatoes, carrots, grated egg whites and yolks. Each layer must be coated with mayonnaise so that the salad is well saturated and not dry.
5. 5. Garnish the finished salad with finely chopped greens and refrigerate for several hours to soak it.

Instead of low-calorie mayonnaise, you can use yogurt salad dressing.

Salad with potatoes

Diet salad with tuna and potatoes - a simple and tasty dish for a diet lunch or dinner.

Spinach in a salad is a popular product for weight loss. It is rich in vitamins and minerals that are beneficial to the human body.

Calorie content - 69 kcal. The ratio of BJU (per 100 g):

List of required products:

• boiled potatoes - 250 g;
• canned tuna - 200 g;
• spinach leaves - 30 g;
• cherry tomato - 5 pcs.;
• natural yogurt - 50 g;
• salt, ground black pepper.

Step by step cooking recipe:

1. 1. Cut the boiled potatoes into slices, cut the tomatoes in half.
2. 2. Drain the oil from the tuna and mash the canned food with a fork.
3. 3. In a deep bowl, mix spinach, potatoes, tuna and tomatoes. Salt and pepper all the ingredients, then season with natural yogurt. Mix the salad well.

Put the finished dish in portions and, if desired, decorate with fresh dill or parsley.

And some secrets...

The story of one of our readers Alina R.:

My weight especially bothered me. I gained a lot, after pregnancy I weighed like 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought my stomach would come down after childbirth, but no, on the contrary, I began to gain weight. How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure. In my 20s, I first learned that fat girls are called "WOMAN", and that "they don't sew such sizes." Then at the age of 29, a divorce from her husband and depression ...

But what can you do to lose weight? Laser liposuction surgery? Learned - not less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.

And when to find the time for all this? Yes, it's still very expensive. Especially now. So for myself I chose a different way ...

The desire to lose weight arises for various reasons. Someone wants to lose excess after a period when they did not deny themselves anything. Someone is spurred on to change by an important event where you need to look irresistible. Sometimes health problems make you lose weight.

An erroneous decision that can be made in this situation is to start starving. But when a person begins to eat little and irregularly, it is disturbed. In a state of stress, the body does not give up stored fats. If there is a need to lose weight, it is important to eat a healthy diet.

An integral part of losing weight

Recipes for diet salads with tuna (for example, as in the photo) are simple and nutritious. There is nothing harmful or superfluous in them. Diet food has nothing to do with fasting. It is varied, does not exclude any types of dishes. The main requirement for healthy food is naturalness, maintaining a balance of proteins, fats and carbohydrates, and the absence of harmful chemical components.

In principle, you can choose a healthy dietary analogue for any product or cook a dish according to a homemade recipe: instead of a burger - with vegetables and a piece of grilled meat - homemade sauce, and instead of a purchased salad of incomprehensible content - a high-quality healthy dish.

There was an opinion about salads that they do not fit into the diet. Of course, if you dress the salad with mayonnaise, salt generously, add semi-finished products, and even eat it with bread, you can’t look for health benefits.

But there are many recipes for delicious dietary tuna salads that are beneficial and promote weight loss. After all, salad is an important meal, you should not exclude it. This is the beginning of lunch, and a quality snack, and a light dinner.

One of the healthiest fish

Salads with canned tuna are especially respected among supporters of proper nutrition and nutritionists. This fish is a real delicacy. The meat is juicy and nutritious. It is no coincidence that tuna began to be called "sea chicken". Yes, and the body from it solid pluses:

For diet salads, canned tuna is suitable. It is not difficult to find it in the store at reasonable prices. Canned food, in addition, reduces the time spent on cooking. It remains only to add the missing products to the finished fish.

Important: Among canned food of various types, it is worth giving preference to canned tuna in its own juice. In this form, the fish retains much more nutrients. Canned food in oil is too fatty, which is not suitable for diet food.

Recipes

There are many recipes for diet salads with canned tuna. The options differ in the complexity of preparation, composition, purpose (light everyday or for a special occasion), but all are equally appetizing.

Easy

This Diet Canned Tuna Salad recipe is super easy. If you do everything carefully and step by step, you will get a dish, as in the photo.

Required:

• 1 can of canned tuna in its own juice;
• 200 g cherry tomatoes;
• 200 g of any leaf lettuce (to your taste);
• any greens;
• lemon juice;
• olive oil;
• salt.

Rinse and dry lettuce leaves, then cut into medium-sized pieces. You can even break it with your hands. Mash tuna directly in the jar with a fork, transfer to a salad bowl.

Wash the cherry and cut into quarters, transfer to other ingredients. Greens are rather medium-sized to tear with your hands. Lemon juice will emphasize the taste of tuna. You will need quite a bit of oil - for juiciness.

You can also add a spoonful of canned fish juice to the salad. If there is juice left from the tuna, do not pour it out. It is useful when cooking a side dish (potatoes or rice, for example), it will become a natural seasoning for fish soup. Serve garnished with greens.

Nutritious Bean Snack

This simple diet recipe for canned tuna salad is perfect for weight loss.

Required:

• canned tuna;
• red canned beans;
• 2 cucumbers;
• 3 tomatoes;
• 1 onion;
• a quarter of a lemon;
• olive oil;
• ground pepper and salt.

The recipe is very fast, it will easily help out when guests suddenly appeared. Tomatoes and cucumbers are cut into medium pieces. Drain the juice from the beans, add it to the vegetables. The fish is kneaded with a fork to the fibers. All the ingredients are mixed, salted, peppered, seasoned with oil and lemon, and sprinkled with finely chopped onions on top.

Important: Thanks to the beans and tuna, this salad is a storehouse of protein. A protein-rich dish must be present in the diet of athletes and just active people.

with egg

This diet egg and tuna salad is juicy and tasty.

Required:

• 1 can of tuna in its own juice;
• 2 fresh cucumbers;
• 2 chicken eggs (hard boiled);
• 100 g boiled brown rice;
• 1 small onion;
• leaf salad;
• a quarter of a lemon;
• vegetable oil;
• soy sauce.

Rice is boiled in advance until half cooked, cooled. Grind the fish with a fork and add to the rice. Vegetables and eggs are cut as finely as possible. The dish is laid out on portioned plates, decorated with salad and poured over with a sauce of lemon juice, oil and soy sauce.

Interesting! Brown rice is rich in carbohydrates, but it won't hurt your weight loss plan. The carbohydrates contained in this cereal are “complex”, digested for a long time, and are not stored by the body. In principle, the salad according to this recipe is nutritious enough to replace a full dinner.

Exotic

This dietary salad with canned tuna in its own juice with the addition of tangerines turns out to be bright and tasty.

Required:

• canned tuna in its own juice;
• 3 fresh tangerines;
• lettuce leaves;
• 1 onion;
• lemon juice;
• vegetable oil.

The fish is crushed, laid out in a salad bowl and sprinkled with a spoonful of canning juice. Lettuce leaves are cut into thin, but long pieces. The onion is chopped with transparent half rings. Tangerines are peeled, the film is removed from the slices and each is divided in half.

All ingredients are mixed, served with a sauce of butter and lemon juice. The appetizer is extremely simple, but it is suitable for meeting guests when you want to surprise with something special.

Important: Tuna is combined with any citrus fruits, so tangerines can be replaced with oranges or grapefruit, depending on the desired result: in the first case, the salad will become sweeter, and in the second, it will become bitter.

Mediterranean

This recipe for a dietary tuna salad is suitable for treating friends and loved ones.

Required:

• 1 can of canned tuna;
• 1 small can of corn;
• olives;
• 2 fresh tomatoes;
• 1 bell pepper;
• lettuce leaves;
• vegetable oil;
• lemon juice;
• coarse black pepper.

Tuna meat is softened, mixed with corn. Olives are cut into rings, tomatoes and peppers are cut into cubes. Lettuce leaves either become part of the recipe or part of the serving. Someone likes to add leaves to other ingredients, and someone likes to spread the dish on fresh herbs. The salad is thoroughly mixed, seasoned with lemon juice and a few drops of oil. Sprinkle pepper on top for spiciness.

Alternatively, you can add some feta cheese. It is rich in important proteins, contains no fat, and will add a delicate taste and texture to the salad.

Subtleties of cooking and serving

Any recipe for a dietary tuna salad is a variant dish for dinner. You can play with the recipe however you like. If you add or exclude any ingredient, the taste can change dramatically. No less important for the impression of the dish is the way of serving. A few tips for making the best tuna salad:

1. Spicy accelerates metabolism and promotes calorie burning. A spicy dressing of lemon juice, pepper and mustard is suitable for tuna.
2. Red onions can be added to the salad for spiciness.
3. In almost every recipe, butter can be replaced with mayonnaise. Instead of store-bought harmful sauce, you can cook sauce on sour cream with herbs and spices.
4. The salad is no less tasty if it is served on sandwiches or whole-grain bread canapes, garnished with herbs. And if you wrap a salad, you get not only an original appetizer, but also a lunch that is easy to take with you.

conclusions

Tuna is healthy and tasty in any form. Nothing will spoil this ocean fish. One portion of the snack is enough for a long time, so that there is energy for active physical and mental work. Even if no diet is followed, tuna should be in the diet at least 1 time in 2 weeks. Then good health will be assured.

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It is very important for girls to maintain a slim figure throughout the year. There are many different diets and recipes from fresh, frozen and canned foods. Many diets use salads, as they are easy to prepare, healthy and can be used to diversify the diet. In summer, salads are usually prepared from fresh tomatoes, cucumbers and other vegetables, and in winter, due to the lack of fresh vegetables and fruits, various canned foods are added. Thus, you can combine many different vitamins in one dish. This contributes to rapid weight loss and cleansing the body of toxins and harmful substances. As a dressing for such a diet dish, olive oil or sour cream is well suited. There are other options for adding balsamic vinegar or lemon juice to the oil to spic it up.

The most beloved among women are salads with fresh or canned tuna. There are a lot of variations of it, and special culinary skills are not needed for cooking. In addition, it is very healthy and dietary, because the calorie content of tuna is only 185 calories per 100 grams. In addition, tuna is a source of protein, as well as fatty acids, sodium, phosphorus, iodine, iron, magnesium and vitamins PP, B9, etc. Therefore, it can be eaten with any diet. When choosing canned tuna in a salad, it is better to choose fish in its own juice, it is considered the most dietary.

Ingredients:

• two cucumbers;
• 2 boiled chicken eggs;
• 150 grams of boiled brown rice;
• green onion.

To prepare the dish, you need to cut cucumbers and eggs into cubes, drain the water from the fish, boil and cool brown rice. Mix everything and add chopped onion. It is advisable not to salt the dish, except to slightly salt the rice when cooking. In principle, such a salad does not require dressing, but if desired, it can be made from oil, soy sauce and lemon juice in a 3: 1: 1 ratio.

Salad with tuna "Pleasure"

For the dish you will need:

• a can of canned tuna;
• the head of a small onion;
• 2 boiled eggs;
• cucumber;
• tomato;
• a few olives;
• 1 st. l. water and the same amount of vinegar;
• olive oil.

For cooking, you need to finely chop the onion and pour it with a mixture of vinegar and water in a one-to-one ratio, leave to marinate. Boil 2 eggs and cut them into cubes. Also dice cucumber and tomato. Cut olives into slices. Drain the juice from the canned food, select the large bones of the ridge and mash with a fork. Mix together the fish, cucumber, tomato, olives, onion and season with olive oil.

Cucumber salad with tuna

Ingredients:

• 2 small cucumbers;
• 1 can of tuna canned in its own juice;
• 2 hard-boiled eggs;
• one tablespoon of sour cream.

To prepare this dish, you need to drain the liquid from the fish and mash with a fork, grate cucumbers and eggs (or finely chop). Mix everything together and season with sour cream with finely chopped herbs. You can also add grated celery to this salad.

Salad with tuna, avocado and raspberries

Recently haute cuisine destroys stereotypes about dishes. Meat is served with berry sauces, and fish with raspberries, as in this dish. But having tried this combination, no one will remain indifferent.

For the dish you will need:

• a can of canned tuna in its own juice;
• avocado;
• nuts (optional)
• cherry tomatoes;
• a couple of drops of lemon juice;
• olive oil.

To prepare, it is necessary to drain the juice from the canned food and knead a little with a fork. Peel a ripe avocado and cut into medium cubes. Cut cherry tomatoes into two or four pieces. Mix everything in a salad bowl and add arugula leaves. To prepare the dressing, you need to chop the nuts (optional, you can do without them), add 2-3 tablespoons of olive oil and 2-3 drops of lemon juice to the mass. Mix and dress salad.

Salad "Countess" with grapefruit

Grapefruit is known as an effective fat burning food, so adding this fruit to meals is very welcome. It is important in cooking not to peel the film from individual slices of grapefruit, because it is in it that the main amount of vitamins is concentrated, which gives the fruit a bitter taste.


Salad Ingredients:

• a can of canned tuna;
• whole grapefruit;
• 2 cucumbers;
• green onions;
• lettuce and arugula;
• 1 tsp honey and the same amount of mustard;
• a couple of drops of balsamic vinegar;
• 3 art. l. oil (olive).

To prepare the dish, you need to free the fish from the juice and seeds, peel the grapefruit and divide it into slices, cut them into small pieces. Slice cucumber into small pieces. Put lettuce and arugula in a salad bowl, add fish, grapefruit and cucumber. Make a dressing with honey, mustard and olive oil. Delicious and dietary tuna salad is ready.

Hello dear readers.

For good nutrition, we need not only energy calories . Vitamins, trace elements, fats, acids play an important role in proper metabolism.

You can't list everything. I would like to choose for myself such a style of nutrition, when the best ingredients are collected in each dish.

One such valuable healthy food is tuna. And one of the best dishes for harmony, I think is a diet salad with tuna.

Why is tuna often used in salad recipes for weight loss.

Sea veal, namely the so-called tuna meat, contains about 130 kcal / 100g. The numbers are very approximate, as they depend on the time of the catch, the size of the particular fish and the part of the carcass that you use in the dish.

But tuna is held in high esteem not for its low calorie content, but for the presence in fish of micro- and macroelements, iodine, potassium, iron, manganese, selenium, organic vitamins of groups B, C, E, D.

Perhaps the highest value of tuna is in its high protein content, and of course Omega-3 and Omega-6 fatty acids, which are stored even inTo canned.

canned tuna in own juice contain 88-96 kcal per 100 grams. If the filling is oil, then calories more: 190-230 kcal per 100 grams.

The exact value can be read on the packaging. The numbers vary, as the fish are caught in different seas and the way the canned food is produced is also not standardized.

The composition of the BJU of this type of fish from the mackerel family is interesting. There are no carbohydrates in it at all: B-59%, F-38%, U-0%.

Of course, you can object to me that salmon has the same BJU composition and calorie value in a fresh product. But listen, have you ever heard of tuna farmed?

No! Catching tuna is a great success and hard work. That is why it costs much more than salmon grown on a farm with the help of animal feed.

And for its unique composition of usefulness, tuna is the leader among the ingredients of low-calorie salads.

How to make a healthy tuna salad.

Any salad can be made dietary if you apply a little imagination and the look of a nutritionist. Let's look at recipes fish salads in your cookbook or online.

In salads with canned fish, most often, fatty mayonnaise sauce is used. Some layered salads include boiled rice or potatoes, which also increase the calorie content. By changing only these two points, you can get a diet salad with the same name.

Change oily dressing to light.

An excellent filling is made from olive oil with the addition of lemon juice, dry or fresh aromatic herbs. Optionally, you can add sesame or flaxseed, pine nuts.

The dressing is well refreshed by the addition of such exotic products for us as capers and anchovies. To make the dressing taste close to the usual mayonnaise, you can add a teaspoon of ready-made mustard. Mix everything or beat with a blender.

Improve the composition of the salad.

If in the usual prescription salad uses white rice, it is better to replace it with a more healthy brown (brown) or black. After the rice has been boiled, you can rinse it from excess starch.

When potatoes are used in a salad, try replacing them with lighter carbohydrate ingredients such as green peas, corn, and beans.

A versatile substitute for rice and potatoes for fish salad would be to add fresh herbs of any kind.

List of ingredients that pair well with and between tuna

I suggest you consider a set of ingredients that go great with tuna and other canned fish.

Using fresh tuna, fried or lightly salted, as well as other fish in a dish, will give you new tastes and new salads.

• Approximately half of the salad bowlshould be lettuce leaves. It could be Chinese (Beijing) cabbage. arugula, chard (beetroot leaves), lettuce, iceberg lettuce, spinach.

• One third of the salad bowl(about 1/2 the weight of the dish) - tuna and vegetables (fruits), plus something from carbohydrates. Such ingredients can be an apple, cucumber, cherry tomatoes, bell peppers, radishes, carrots, green peas, corn, green beans, eggs (chicken or quail), avocado.
• Remaining salad bowl- These are bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make dressings from olive or other vegetable oil. Add some salt or soy sauce, lemon juice.

Canned juice can be used tuna. If you prepared the tuna fish yourself, then after frying, you can use the juice that stood out when the fish cooled.

• Choose what you like.
• Cut the way you want.
• Make a dressing and “Voila!”.
• A mind-blowing low-calorie salad is ready.

In the meantime, you have prepared your newest diet salad, I will tell you about the traditional ones.

Famous Tuna Salad Recipes

The two most famous tuna salads can be called dietary at a stretch. The first is Caesar. It uses crackers (croutons) and fatty dressing.

Caesar, in addition to fatty dressing, incorporates hard cheese. Calorie content - this dish is about 300 kcal. per serving. Approximately 120 kcal / 100 g.

The second is Nicoise salad.

He also has a high calories due to the inclusion of boiled potatoes and boiled eggs in its composition. Nicoise salad dressing less high-calorie , but capers and anchovies add extra saltiness to the salad.

This means that they will retain fluid in your body for a long time.

However, not to try such dishes would be unfair to their worldwide fame. Just keep yourself in control, in the sense of eating a little, slowly enjoying.

Caesar with tuna

Caesar salad ingredients:

• Canned tuna - small jar (85 g).
• Lettuce (Iceberg or Romaine) - 250 g
• Cheese "Parmesan" (or any hard) - 30 g
• Chicken egg - 2 pcs
• Tomato (cherry) - 6 pcs
• Toast bread (white, stale) - 2-3 slices.

For the Caesar sauce:

• Olive oil - 50 grams;
• Lemon - 50 grams;
• Garlic - 1 clove
• Sauce "Worchester" - 6 ml.;
• Raw egg - ½ pc.
• Add salt to taste.

For Caesar salad, you need to make large cubes of white bread without a crust and dry them in the oven. The original bread is fried in olive oil until crispy.

Thus, even at this stage, we reduce the calorie content of the dish by refusing to fry. Place iceberg lettuce leaves, cherry tomatoes, slices of fried or canned tuna on a plate.

Decorate with slices of boiled chicken egg, crackers. Peel thin strips of hard cheese with a vegetable peeler. Sprinkle cheese on top.

Caesar sauce is served separately in a gravy boat. You can additionally decorate the serving with lemon, anchovies and olives.

Nicoise with tuna

For Nicoise salad, boil fresh or frozen green beans. We cook “al dente”, which means not until fully cooked.

The beans should cool quickly. It is best to do this in cold water with ice. Then the bright green color will remain.

Boiled potatoes are present in the classic Nicoise salad. For a dietary option, you can replace it with carrots cut into petals (thin slices using a vegetable peeler) or skip this ingredient altogether.

Lettuce leaves are laid out on a dish. On top of it beans, potatoes. A boiled egg and cherry tomatoes complete the composition.

Capers and anchovies can be laid out both on a dish and used to make a sauce. Watch the video for two cooking options and choose which one you like best.

Salads with seafood

If you want to lose weight, acquire a toned figure, then the Mediterranean style of eating will help you with this.

The basis of such nutrition is vegetables, fruits, olive oil and seafood. By adding squid salads to your diet , mussels and shrimp, you will get healthy protein without any fat and carbohydrates.

In addition to being useful, it is also very tasty. Such a salad can become a full-fledged dish for dinner.

Do not forget that a sports figure does not work only from the right food. Physical activity is a must.

Otherwise, after weight loss, you will find sagging skin and other unpleasant moments.

Salad as a complete food for slimming

Fresh salad will add vitamins and minerals to your diet. Try to minimize the use of boiled and canned ingredients in their preparation.

Then your diet will be balanced. Such a delicious diet will help you on the path to harmony.

It is not necessary to look for interesting recipes in the pages of fashion magazines. You need to take the ingredients you have from the list that I already recommended to you in this article above and make a complete meal out of them.

Perhaps it is your salad that will receive the highest approval from our readers. Share your recipes and write your feedback in the comments. Share this article with your friends in social groups.

Always in touch

Vitaly Sorokin

Ingredients:

* canned tuna - 340 g (in own juice - without oil).
* crushed oatmeal - 24 g.
* finely chopped onion - 20 g.
* chopped parsley - 20 g.
* yogurt - 80 g.
* Dijon mustard - 20 g.
* lemon juice - 10 g.
* ground black pepper - to taste.

Cooking:

In a bowl, mash the tuna with a fork. Soak the chopped onion for 5 minutes. In cold water.

Add all other ingredients, mix. Salad ready.

2. protein salad with tuna and cottage cheese.

Ingredients:

* 350 g granular fat-free cottage cheese.
* 1 can of tuna in its own juice.
* 6 cucumbers (fresh).
* a bunch of parsley.
* 2 yolks of boiled eggs.

Cooking:

Chop the parsley, peel the cucumbers and cut into slices.
Mix cottage cheese, parsley and cucumbers.
Drain the juice from the tuna into a bowl. Crush the yolks there and mix until smooth.
Arrange the salad on plates, put the pieces of tuna on it, pour over the dressing.

3. nutritious vegetable salad with tuna for dinner.
​​​​​​​

Ingredients:

2 fresh cucumbers.
4 tomatoes.
1 can of canned or boiled beans (250 g).
1 can of tuna in its own juice.
1 small sweet onion
Juice of half a lemon.
Olive oil 1-2 tbsp. l.
Salt, pepper, Italian herbs to taste.
Optionally, you can add sweet peppers and pitted olives.

Cooking:
1. Rinse cucumbers, cut in half and cut into slices. Rinse the tomatoes as well and cut in half if they are small, or in 4 pieces if they are large.
2. Drain the liquid from the canned beans and put it in a salad bowl. Place the sliced ​​cucumbers and tomatoes on top of the beans.
3. Break the tuna meat into large pieces with a fork and place on top of the vegetables. Garnish the salad with sliced ​​sweet onion half rings.
4. Drizzle the salad with lemon juice and olive oil.
5. add some herbs to taste.

4. tuna salad: you won't find a better dinner!

Ingredients:

* canned tuna (in own juice) 300 g.
* eggs 2 pcs.
* tomatoes 2 pcs.
* Bulgarian pepper 1 pc.
* lettuce to taste.
* olive oil, lemon juice.

Cooking:

We boil eggs.
Cut the tomatoes into thin rings, each ring into quarters.
Cut the bell pepper into pieces approximately the same size as the tomatoes.
My lettuce leaves, add to the salad bowl to the tomatoes and peppers.
Chop the boiled eggs coarsely enough, add to the salad.
Mash canned tuna with a fork, add to salad (without liquid.
Season with a little olive oil and lemon juice, if necessary - salt to taste. Salad ready!

5. tuna and bean salad: dinner for a perfect figure.

Ingredients:

* tuna canned in its own juice 50 g.
* white beans 50 g (dry).
* tomato 1 pc.
* onion 30-50 g.
* natural yogurt 2-3 tsp.
* zucchini/zucchini 100 g
* 2-3 tsp. tuna juice.
* black pepper to taste.

Cooking:

Boil the beans first.
Cut the onion, marinate in a weak solution of vinegar for 20-30 minutes. Cut the zucchini / zucchini into circles, fry a little in a pan without oil, cool, cut into cubes. Cut the tomatoes. Mix all the ingredients, season with yogurt, pepper and tuna juice.

Any salad can be made dietary if you apply a little imagination and the look of a nutritionist. Look at fish salad recipes in your cookbook or online.

In salads with canned fish, fatty mayonnaise sauce is most often used. Some layered salads include boiled rice or potatoes, which also increase the calorie content. By changing only these two points, you can get a diet salad with the same name.

Change oily dressing to light.

An excellent filling is made from olive oil with the addition of lemon juice, dry or fresh aromatic herbs. Optionally, you can add sesame or flaxseed, pine nuts.

The dressing is well refreshed by the addition of such exotic products for us as capers and anchovies. To make the dressing taste close to the usual mayonnaise, you can add a teaspoon of ready-made mustard. Mix everything or beat with a blender.

Improve the composition of the salad.

If white rice is used in the usual salad recipe, it is better to replace it with a more healthy brown (brown) or black one. After the rice has been boiled, you can rinse it from excess starch.

When potatoes are used in a salad, try replacing them with lighter carbohydrate ingredients such as green peas, corn, and beans.

A versatile substitute for rice and potatoes for fish salad would be to add fresh herbs of any kind.

List of ingredients that pair well with and between tuna

I suggest you consider a set of ingredients that go great with tuna and other canned fish.

Using fresh tuna, fried or lightly salted, as well as other fish in a dish, will give you new tastes and new salads.

• About half the volume of the salad bowl should be lettuce leaves. It could be Chinese (Beijing) cabbage. arugula, chard (beetroot leaves), lettuce, iceberg lettuce, spinach.

• A third of the salad bowl (about 1/2 the weight of the dish) is tuna and vegetables (fruits), plus some carbohydrates. Such ingredients can be an apple, cucumber, cherry tomatoes, bell peppers, radishes, carrots, green peas, corn, green beans, eggs (chicken or quail), avocado.
• The remaining volume of the salad bowl is bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make dressings from olive or other vegetable oil. Add some salt or soy sauce, lemon juice.

Canned tuna juice can be used. If you prepared the tuna fish yourself, then after frying, you can use the juice that stood out when the fish cooled.

• Choose what you like.
• Cut the way you want.
• Make a dressing and “Voila!”.
• A mind-blowing low-calorie salad is ready.

In the meantime, you have prepared your newest diet salad, I will tell you about the traditional ones.

Diet salad with tuna and corn

1. Wash lettuce, dry and chop.
2. Wash tomatoes, cut into pieces.
3. Remove the tuna from the jar and mash with a fork.
4. Remove the olives from the jar and cut into slices.
5. Mix tomatoes, tuna, lettuce, corn and olives. Salt.
6. Fill with oil and mix well.

This is a very light and nutritious salad. Very helpful to everyone. Not suitable only for strict vegetarians, and then you can remove the tuna from the salad in this case.

Bon appetit!

Tuna and Corn Salad Ingredients:

• Tuna (1 can) - 185 gr.
• Canned corn (1 can) - 400 gr.
• Olives (pitted, 1 can) - 250 gr.
• Salad (3-4 pieces of leaves) - 20 gr.
• Tomatoes - 3 pcs.
• Olive oil (to taste) - 30 gr.
• Salt (to taste) - 5 gr. Servings: 5

Salad with tuna and beans PP

1. Cut the onion into half rings and pour over the lemon, leave for 10 minutes.
2. Put the beans in a plate (be sure to drain the liquid, if any).
3. Put the chopped tuna in the bowl where the beans are.
4. Add onion along with lemon juice.
5. Cut the tomatoes into cubes and add to the tuna with beans.
6. Sprinkle with chopped parsley.
7. Salt and pepper (preferably black, allspice).
8. Drizzle with oil and serve.

Bon appetit!

Ingredients for Tuna and Bean Salad Recipe:

• Canned tuna (without oil) - 250 gr.
• Canned red beans (without juice) - 250 gr.
• Tomatoes - 300 gr.
• Red onion - 100 gr.
• Parsley - 20 gr.
• Lemon juice - 2 tsp
• Salt (to taste) - 2 gr.
• Pepper (to taste) - 2 gr.
• Olive oil - 1 tsp Servings: 4

Videos tuna salad PP

This recipe is my absolute favourite.

How appetizing he looks!

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

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

Ingredients:

• tuna in own juice - 1 can (200 g)
• tomatoes - 1 large or 4 cherry tomatoes
• boiled eggs - 2 chicken or 6 quail
• green string beans - 100 g
• leaf 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. Let's prepare the ingredients first. Drain the liquid from the canned food, mash slightly. Hard boil eggs, peel. Boil asparagus 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 like fresh, blanched - 3 minutes after boiling, already cooked - 1 minute.
2. Now we will make the dressing by whipping all the ingredients in a blender until the color changes (it should become opaque and yellowish). Attention! The presence of mustard (namely in powder) is important for consistency. In the original, you can take the usual ready-made, but sometimes there is a lot of sugar, vinegar and other non-essential additives.
3. Everything is ready, you can assemble the Nicoise. Put coarsely torn lettuce leaves on a flat large plate, sprinkle with a little sauce.
4. Next - boiled and chilled beans. More sauce.
5. In the center - all the tuna. Around him are randomly chopped large tomatoes and slices of eggs.
6. Top with olive rings and anchovies. The final chord is the remaining sauce.

In the traditional version, there is also potatoes, but I like it more without it, the tastes are brighter. Nicoise, by the way, is also cooked with ordinary beans, it can generally be classified as bean salad, a selection of which is here.