Tuna salad is a popular side dish at restaurants from Asia to Europe. This dish is not only delicious but also provides many nutrients for the body. With instructions on how to make delicious tuna salad shared in the article below, you can enjoy this dish with your family at home without having to go far. Let's consult now!
Nutritional composition of tuna salad
Tuna salad is known to be a refreshing, easy-to-digest and high-nutrient dish. Not only a favorite side dish, tuna salad is also a dish on the weight loss menu. So, how many calories does tuna meat contain and is it fat to eat tuna salad?
Picture 1: Tuna salad is not only delicious but also nutritious and healthy
Tuna meat is a nutritious food, containing protein, fatty acids, omega 2 and other nutrients good for the heart. In 100g of tuna will contain:
107 calories
0.9g fat
23.4 grams of protein
Fatty acids, potassium, phosphorus, vitamins of all kinds
Omega 3
...
Tuna salad is combined with many different ingredients such as lettuce, cherry tomatoes, boiled eggs, vinegar, olive oil... These are all nutritious and very healthy foods.
According to nutritionists, eating tuna salad does not make you fat, but on the contrary also helps support weight loss. Because, 100g of tuna salad will have about 330 calories. Meanwhile, an adult needs up to 2000 calories per day to maintain activities.
Instructions on how to make tuna salad with 3 simple recipes
After learning about the nutritional value of tuna salad, let's immediately refer to 3 simple recipes that anyone can follow below.
Tuna Salad with Vinegar
Figure 2: Tuna Salad with Vinegar
Ingredients to be prepared
Tuna 200g
Lettuce 1 plant
1 lemon
1/2 onion
4 black olives
2 tablespoons vinegar
2 tablespoons mayonnaise
Doing
Lettuce remove the root, remove the leaves, remove the leaves and wash them thoroughly. Soak lettuce in diluted salt water for about 20 minutes, take out and rinse with clean water, drain. Cut the lettuce into bite-sized pieces and place in a large bowl.
Cut the lemon in half, squeeze the juice, remove the seeds. Onions, peeled and cut into small wedges
Olives washed and cut into small pieces
Small canned tuna, put in a bowl and add onions, lettuce, olives. If you like, you can add cherry tomatoes, sweet corn to increase the color.
Mix vinegar oil according to the recipe: 1 sesame oil, 2 tablespoons rice vinegar, 1/3 teaspoon salt, 2 tablespoons sugar, 1/3 teaspoon pepper, 3 tablespoons water, seasoning. Mix well to combine the spices.
Pour the vinegar sauce into the bowl containing the ingredients, mix well. Then remove to a plate and enjoy.
How to make tuna salad with mayonnaise
Figure 3: How to make tuna salad with mayonnaise
Materials needed
1 box of pre-marinated tuna
2 cucumbers
1 lettuce
Cherry tomatoes 150g
Mayonnaise
Salt, sugar
Olive oil
Ground pepper
Doing
- Prepare the ingredients:
Lettuce, cucumber, tomato washed, soaked in brine, removed and drained
Lettuce, stemmed, cut into 3cm lengths
Cucumbers, peeled, quartered, gutted and cut into small pieces
cherry tomatoes, de-stemmed, halved
- How to make mayonnaise:
Mix mayonnaise as follows: 4 tablespoons mayonnaise, 1 tablespoon sugar, 2 tablespoons olive oil, little salt. You can add 1 tablespoon of passion fruit juice to the salad more fragrant.
- How to mix salad:
Open the can of tuna, put the oil in the box, take out the fish. Use a fork to shred the fish, then put it in the bowl of vegetables. Pour the prepared sauce over, mix well to absorb the ingredients evenly. Add a little pepper to taste.
Tuna sprout salad
Ingredient:
Chili pickled tuna 1 box
Sprouts 200g
Cherry tomatoes 100g
1 lemon
1 piece dried onion
Figure 4: Tuna sprout salad
Doing
Sprouts are picked up, washed with water and dried. Wash tomatoes, cut in half. Take the tuna out of the box.
Dried onions, peeled, thinly sliced and fried
Squeeze the lemon juice, add 2 tablespoons of sugar, 1 teaspoon of salt, 1 teaspoon of cooking oil, 1/2 teaspoon of pepper to the bowl, stir well.
Put the sprouts in a large bowl, arrange cherry tomatoes, add tuna, fried onions and pour the prepared sauce over. Use chopsticks to gently mix the ingredients.
Remove to a plate and enjoy
Notes to keep in mind when making tuna salad
To make tuna salad more delicious and nutritious, you need to grasp a few important notes below.
Canned tuna can be replaced with fresh tuna, then fry the fish in a pan until the meat turns white.
Salad ingredients such as lettuce, tomatoes, onions, etc. should be fresh, not damaged or stamped because they can make the dish unattractive and ensure food hygiene and safety.
Should choose to buy ingredients at reputable, reliable addresses, proving the origin of food
Above is a guide on how to make a simple, nutritious tuna salad for the whole family that you should refer to. With easy-to-find ingredients, you can make delicious dishes that are both nutritious and effective for weight loss. What are you waiting for, start doing it today!