Published: 05/10/2017
Posted by: Drug
Calories: Not specified
Cooking time: 10 min

Cooking time: 10 minutes

To prepare the salad we will need:

- canned tuna in vegetable oil – 1 b.;
- pickled seaweed – 200 gr.;
- red salad onion – 1-2 pcs.;
- a mixture of peppers.

Step-by-step recipe with photos:

1. Prepare all the necessary ingredients for a lean salad.
2. For our dish you will need pickled seaweed without additives. Such a product is not uncommon today on the shelves of our supermarkets; it is important that the kelp is fresh and tasty. Chop the seaweed with a knife to make it easier to eat the salad, and place it in a deep salad bowl.




3. Peel and cut the red salad onion into small cubes, add it to the seaweed.




4. Open a can of canned tuna, remove the fish and mash it with a fork, put it in a salad bowl with the rest of the ingredients. You can use salad tuna to prepare the dish; it is already chopped in a jar, and besides, such canned food is a little cheaper than tuna in whole pieces. I also want to draw your attention to these.




5. Mix all the ingredients of the lean salad thoroughly and season with ground pepper mixture to your taste. If the finished salad seems a little dry, add a little vegetable oil from a can to it. Now the salad with tuna and seaweed can be served.

Bon appetit!

Description: An incredibly tasty salad. It will fit perfectly on a holiday table, hearty and tender.

Cooking time: 120 minutes

Number of servings: 4

Purpose:

Competition recipes:
Competition "Taste of Holiday"

For lunch:
For a snack

For the holiday table:
February 23
/ March 8
/ Valentine's Day
/ Birthday
/ New Year
/ Easter
/ Christmas

For dinner:
For a snack

Ingredients for Tuna and Seaweed Salad:

For mayonnaise

• Sunflower oil – 100 ml
• Chicken egg - 1 pc.
• Mustard - 1 tsp.
• Lemon juice - 1 tbsp. l.
• Sugar - 1/2 tsp.
• Salt - 1/2 tsp.

For the salad

• Tuna (canned without adding oil) - 1 can.
• Sea cabbage (canned) - 1 jar.
• Chicken egg (hard-boiled) - 2 pcs.
• Rice (boiled) - 3 tbsp. l.
• Apple - 1 pc.
• Mayonnaise (homemade) – 50 ml

Recipe for Tuna and Seaweed Salad:

We make the dressing - homemade mayonnaise. Using an up and down motion in the jar, using an immersion blender, combine the oil with the egg. Add mustard, lemon juice, sugar and salt. We connect everything.

We make the salad in layers. I make this salad in a bowl with a lid, lined with cling film with D-12 cm. Divide the hard-boiled eggs into white and yolk. Grate the yolk and place it at the very bottom + mayonnaise.

Cut the apple into cubes + mayonnaise.

Tuna without liquid + mayonnaise.

Chopped protein + mayonnaise.

Open the cabbage, place in a colander, drain the liquid, rinse + mayonnaise.

The last layer is boiled rice without mayonnaise.

We pick up the ends of the film, cover with a lid and put it in the refrigerator to stand and soak. It can be for an hour, or it can be overnight.

Tuna is one of the most expensive types of fish, ahead of all types of red fish not only in price, but also in the benefits of its composition. The flesh of the fish is so reminiscent of meat that it is often called “chicken of the sea” or “beef of the sea.” Therefore, the preparation of various types of dishes, including salads, is quite common in the cuisines of different nations of the world. Their number is simply limitless, but there are still basic recipes on the basis of which you can conduct any culinary experiments. These are exactly the ones presented in this collection.

Are you cooking tuna?

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With white cabbage

Ingredients

Servings: – + 4

• Canned tuna 1 jar
• Fresh tomatoes 2 pcs
• Fresh cucumbers 2 pcs
• Green salad 5-6 leaves
• Young white cabbage, finely chopped 100 gr
• Vegetable oil, you can take extra virgin olive, corn or sunflower unrefined 3 tbsp
• Granulated sugar h/l
• Lemon juice 1 tbsp
• Salt 2 pinches
• Grainy mustard 2 tsp
• Black pepper or a mixture of peppers to taste.

Per serving

Calories: 105 kcal

Proteins: 8 g

Fats: 7 g

Carbohydrates: 3 g

25 min. Video recipe Print

Finely chop the white cabbage. Squeeze it with your hands to make it softer in texture. Otherwise, the cabbage fibers may be too tough and stand out in texture.

Pour boiling water over the tomatoes and remove the skin. Cut the pulp into cubes.

Place ingredients in one large bowl. There, cut the cucumbers into thin slices.

Wash the green leaves and dry thoroughly. You can use paper towels for this. Tear the leaves into small pieces by hand.

Open the can of tuna and, without draining the juice, transfer it to a separate plate. Carefully, using two forks, separate into small pieces of the same size. Transfer the tuna to a common container with vegetables.

Prepare the sauce by mixing mustard, vegetable oil, sugar, salt, a mixture of peppers and lemon juice. Place the dressing in a common container and mix the ingredients.

You can cook both on weekdays and for the holiday table. The original taste and complete composition will make the dish not only tasty, but also nutritious.

From Chinese cabbage

A hearty, tasty salad, including a large number of vegetables and protein ingredients, can become a complete dish for dinner or complement any lunch.

Ingredients:

• Tuna, canned in oil - 1 can.
• Young Chinese cabbage – 200 g.
• Onion – 1 small head.
• Tomatoes – 2 pcs.
• Bell pepper of any color – 1 pc.
• Chicken eggs – 3 pcs.
• Lemon – 1 pc.
• Extra virgin olive oil – 3 tbsp.
• Pepper – 1 small pinch.
• Garlic – 2 cloves.
• Salt - to taste.
• Dry mustard – 2-3 pinches.

• Calorie content – ​​115 kcal.
• Proteins – 8.5 g.
• Fats – 6 g.
• Carbohydrates – 3 g.

Steps to follow to make Tuna Kale Salad:

• Put hard-boiled chicken eggs.
• Thinly slice the Chinese cabbage. It does not need to be ground, as its leaves are thin and delicate. But if you don’t have it, you can replace it with white cabbage.
• Open the can of canned tuna, place it in a separate plate and use forks to separate it into small pieces of the same size. Add tuna to cabbage.
• Scald the tomatoes with boiling water to make the skins easier to remove. Remove it and cut the pulp into medium-sized cubes.
• Rinse the bell pepper thoroughly, remove the stem and seeds, and cut into small thin slices.
• Peel the onion and cut into half rings.
• Next, you need to prepare the sauce - mix the juice of one lemon with olive oil. Dry ingredients are also added there - mustard, salt and pepper.
• Garlic cloves are peeled. Next, they need to be crushed with the flat side of the knife and then finely chopped. Add garlic sauce, stir.
• Cool the eggs and cut into small pieces using an egg slicer or knife.
• Combine all the ingredients and then, adding the sauce to the salad, mix all the ingredients.

With tomatoes

The recipe for this salad is reminiscent of Greek, but the distinctive highlight is the addition of fish.

Ingredients:

• Canned tuna in its own juice – 1 can weighing 200 g.
• Tomatoes – 4 pcs.
• Green and red lettuce leaves - approximately 10 pieces.
• Parsley and dill - 4 branches each.
• Olives - 0.5 standard jars.
• Greek feta – 200 g.
• Peking cabbage – 100 g.
• Quail eggs – 10 pcs.
• Olive oil – 3 tbsp.
• Finely ground sea salt – 0.3 tsp.

Nutritional value per 100 g is:

• Calorie content – ​​125 kcal.
• Proteins – 9 g.
• Fats – 7.5 g.
• Carbohydrates – 3 g.

Prepare salad with tuna and cabbage:

• Put the quail eggs to boil - this will take about 5 minutes until they reach a hard-boiled state.
• Open the can of tuna and carefully remove the fish into a plate with a fork. Cut the fish into pieces of the same size. Place the tuna in a large bowl, where the ingredients will be mixed later.
• Wash the tomatoes and place in boiling water for a few seconds. Remove the skin. Cut the pulp into medium-sized cubes. Place in a deep bowl along with the fish.
• Wash the lettuce leaves and dry them. Tear into medium-sized pieces with your hands.
• Cool the boiled eggs, peel and cut into halves.
• Crush the pitted olives with your palm to remove them. Cut into approximately 4 pieces.
• Wash parsley and dill, dry and finely chop. Place in a small bowl to prepare the sauce.
• Cut the feta into medium-sized cubes and add to the rest of the salad ingredients.
• Finely chop the Chinese cabbage and place in the salad.
• Add olive oil and salt to the greens. Stir thoroughly. Pour over all ingredients and stir.

With corn

The presence of corn makes the tuna and cabbage salad piquant. It has a sweet note that pairs perfectly with arugula.

Ingredients:

• Tuna canned in oil – 1 jar.
• Peking cabbage – 100 g. If you don’t have it, you can replace it with regular white cabbage. But first, rub it thoroughly with your hands so that the texture of the vegetable becomes softer and more delicate.
• Canned corn - 0.5 standard jars.
• Hard cheese – 200 g.
• Salted or pickled cucumber – 2 small pieces.
• Olive oil – 3 tbsp.
• Mustard – 1 tsp.
• Pepper mixture – 1 pinch.
• Salt - to taste.

Nutritional value per 100 g is:

• Calorie content – ​​140 kcal.
• Proteins – 8.5 g.
• Fats – 8 g.
• Carbohydrates – 4.5 g.

Process for preparing salad with canned tuna and cabbage:

• Cut the cucumber into thin strips. Place in a deep bowl where the salad will be mixed.
• Open the jar of corn and take approximately 0.5 of its contents into the salad.
• Cut the hard cheese into small cubes and add to the rest of the ingredients.
• Open the canned fish and immediately pour all the contents into a bowl in which the salad ingredients will be mixed.
• Thinly slice the Beijing cabbage. If it is replaced with white cabbage, then it should be finely chopped, lightly salted and rub everything thoroughly with your hands.
• Mix olive oil with mustard, salt and pepper in a small bowl. Distribute over the surface of the salad and stir.

Conclusion

Canned tuna lacks a distinct fishy taste. Thanks to this, it can be mixed with almost any ingredients according to your own taste. As a dressing, you can use not only olive oil, which is traditional for it, but you can also choose mayonnaise as a sauce.

Salad with tuna and seaweed rich in vitamins and minerals such as: vitamin A - 11.5%, vitamin PP - 21.5%, potassium - 15.7%, calcium - 12.1%, silicon - 37.4%, magnesium - 15.6 %, phosphorus - 19.3%, chlorine - 26.1%, iron - 27.7%, cobalt - 110.4%, selenium - 12.7%, chromium - 42.8%

Health benefits of Tuna and Seaweed Salad

• Vitamin A responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
• Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal condition of the skin, gastrointestinal tract and nervous system.
• Potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of conducting nerve impulses and regulating pressure.
• Calcium is the main component of our bones, acts as a regulator of the nervous system, and is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increasing the risk of developing osteoporosis.
• Silicon is included as a structural component in glycosaminoglycans and stimulates collagen synthesis.
• Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, and is necessary to maintain homeostasis of calcium, potassium and sodium. A lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension and heart disease.
• Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is part of phospholipids, nucleotides and nucleic acids, and is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, and rickets.
• Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
• Iron is part of proteins of various functions, including enzymes. Participates in the transport of electrons and oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, and atrophic gastritis.
• Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
• Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Beck disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan disease (endemic myocardiopathy), and hereditary thrombasthenia.
• Chromium participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.

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You can see a complete guide to the most useful products in the appendix.

When eating properly, it is very important that the evening meal is light, because at night the body should rest fully and not waste its time digesting heavy food. But it is not recommended to go to bed hungry. Therefore, a proper nutrition dinner should be light and satisfying.

I bring to your attention the perfect salad for a pp dinner. It can complement chicken breast or vegetables. Despite its low calorie content, the salad is very filling.
To prepare it, we need only 4 ingredients: seaweed, natural tuna, eggs and herbs.

The first thing you need to do is mash the tuna with a fork in a bowl. When choosing canned food, pay attention to the composition; take a natural product without salt, in its own juice. Tuna, like other fish, helps to get rid of extra pounds. The zero carbohydrate content and large amount of protein in tuna will have a beneficial effect on your figure, without compromising its taste.

The next layer in the salad is seaweed. Another ideal nutritional product for losing weight and improving overall health. This low-calorie brown seaweed has the property of swelling in the stomach, providing a feeling of fullness for a long time after eating it.

Eggs, a protein product, are also useful for dinner. Ideally, you can add only whites to the salad, but I find it much tastier with yolks)) Place the chopped eggs in a layer on the seaweed.

Place a final layer of chopped herbs on the eggs - dill, parsley, green onions. Greens will saturate our body with minerals and vitamins, and having the ability to cause the secretion of digestive juice will facilitate the digestion of food.

Due to the juicy tuna and salty seaweed, we don’t add salt to the salad or season it with anything. You can just sprinkle it with lemon for some piquancy.
You can prepare such a healthy and delicious salad in just a few minutes!

Bon appetit everyone!

Cooking time: PT00H15M 15 min.