How to make a diet tuna salad at home. TOP 4 recipes with photos. Culinary tips and secrets. Video recipes.
Diet Tuna Salad is a light, low-calorie dish that is especially popular with nutritionists. It is rich in nutrients and contains enough calories to replace a full meal. At the same time, it will help maintain your figure and reduce excess weight without causing health and digestive problems. This selection offers TOP 4 hearty and delicious recipes for dietary salads with tuna.
Cooking tips and subtleties
- Tuna meat is fatty and without small bones, so it is good for salad. However, buying a fresh carcass is quite problematic, so canned tuna salad is usually prepared. One can of canned tuna will be enough for a bowl of salad. In addition, canned food is stored for a long time, both on the store shelf and at home.
- There are two types of canned tuna. The first is in its own juice, which includes fish and salt. The second one is in oil, it is more high-calorie. Also on sale are jars marked "for salad", where the fillets are already finely chopped.
- If fresh or thawed fish fillets are used. It is subjected to heat treatment: boiling or frying. Then the warm tuna salad will be interesting, which is often served with lemon.
- For a light meal, make a tuna vegetable salad. For example, you can make diet tuna corn salad, tuna bean salad, tuna tomato salad, tuna cucumber salad, tuna salad with lettuce. For a hearty meal, make a tuna and egg salad or a tuna and rice salad. Unusual and sophisticated salad with tuna and avocado or French nicoise salad with tuna and anchovies. The variety of tuna salads is huge. This fish goes well with many foods.
- Salad dressing is prepared on the basis of vegetable oils (vegetable, olive, grape). Mustard, soy or Worcestershire sauce, lemon juice, and mayonnaise are added to the sauce. But use it with a low percentage of fat, or make it yourself, or better replace it with sour cream or another sauce.
- Season the salad with sea salt, white and black pepper and any spices with herbs.
Tuna and avocado salad
This low-calorie diet salad is being prepared with tuna in its own juice and avocado. Fresh vegetables will diversify the taste of the dish, and the lack of dressing will make it low in calories.
- Caloric content per 100 g - 73 kcal.
- Servings - 2-3
- Cooking time - 20 minutes
Ingredients:
- Tuna in its own juice - 200 g
- Leeks - 1 pc.
- Bulgarian pepper - 1 pc.
- Cucumbers - 1 pc.
- Lettuce - small bunch
- Lime juice to taste
- Tomatoes - 1-2 pcs.
- Avocado - 1 pc.
- Dill - optional
Cooking a diet salad with tuna and avocado:
- Cut the cucumber, tomato, onion and peeled peppers into medium pieces and finely chop the dill.
- Peel the avocado, remove the pit and mash the soft pulp with a fork and mash. If the pulp is firm, then cut it into cubes.
- Open the canned food, chop the tuna, and combine the juice in which it was located with lime juice and use for salad dressing.
- If the avocado is puree, mix it with the minced fish, and add the diced cubes to the salad with all the vegetables.
- Combine all ingredients and mix lightly.
- Tear the lettuce leaves with your hands and place on a serving dish.
- Place canned tuna diet salad on top of them and drizzle with the dressing.
Tuna and Chinese cabbage salad
A light and delicious diet salad with tuna and Chinese cabbage will diversify the diet of a healthy diet, as well as decorate the festive table. A fragrant and healthy diet salad can be prepared with tuna, canned in its own juice or in oil.
Ingredients:
- Tuna in its own juice - 2 cans
- Peking cabbage - 300 g
- Bulgarian pepper - 1 pc.
- Cucumber - 2 pcs.
- Bulgarian pepper - 1 pc.
- Sesame - 10 g
- Red onions - 0.5 pcs.
- Sesame oil - 80 g
- Salt to taste
- Pepper to taste
Cooking diet tuna and cabbage salad:
- Drain the tuna canned food and place the fish in a salad bowl.
- Wash the cucumbers and cut into half rings.
- Peel the red onion and chop a quarter into rings.
- Peel the bell pepper from the seed box and cut into strips.
- Chop the Chinese cabbage into thin strips.
- Send vegetables to a bowl of fish, salt and pepper.
- Mix sesame oil with lime juice and season with diet tuna and cabbage salad.
- Garnish with sesame seeds.
Tuna and arugula salad
Hearty, healthy and beautiful … Amazing delicious dietary salad with tuna and arugula. This culinary masterpiece will be the main one on the festive table.
Ingredients:
- Canned tuna - 1 pc.
- Arugula - 250 g
- Cherry tomatoes - 300 g
- Lemon - 1 pc.
- Quail eggs - 10 pcs.
- Balsamic vinegar - to taste
- Salt to taste
- Ground black pepper - to taste
- Olive oil to taste
Cooking diet salad with tuna and arugula:
- Drain the tuna can and mash the fish with a fork and place on a serving dish.
- Place the washed arugula on the fish.
- Wash the cherry, cut into halves and place in a plate with the food.
- Boil the quail eggs in boiling water for 5 minutes, cool, peel, cut in half and make the next layer.
- For lemon dressing, squeeze juice, add pepper and salt, pour in olive oil and mix everything.
- Pour the dressing over the diet tuna arugula salad and serve immediately.
Tuna salad with layers of mimosa
The most popular flaky tuna salad is Festive Mimosa. He was met more than once at feasts, because it is smart and tasty, and it is quite simple to prepare it. For the salad to be dietary, do not use store-bought mayonnaise, but prepare it yourself.
Ingredients:
- Tuna in its own juice - 200 g
- Boiled carrots - 1 pc.
- Boiled potatoes - 2 pcs.
- Boiled eggs - 2 pcs.
- Pickled cucumber - 1 pc.
- Bulb onions - 1 pc.
- Mayonnaise - 150 ml
Cooking tuna salad with layers of mimosa:
- Peel the carrots and potatoes and grate them on a coarse grater.
- Peel the eggs, separate the yolks from the whites and grate each separately.
- Remove the fish from the jar, drain the juice and mash with a fork.
- Peel the pickled cucumbers and cut into cubes.
- Peel the onions, finely chop and scald with boiling water to remove the bitterness.
- Lay the food on a plate in layers, in the following order: potatoes, cucumbers, fish, onions, proteins, carrots, yolks. Grease each layer, except the last, with mayonnaise.
- Tuna salad with layers of mimosa can be made in a common large plate, or in portions using a serving ring.
- Put the mimosa salad with tuna in the refrigerator to infuse for at least 2 hours.
