Tuna salad healthy nutrition recipes

Diet nutrition does not mean giving up tasty and satisfying dishes. Balancing essential nutrients will help you maintain energy reserves without gaining pounds. To lose weight and maintain ideal parameters, you should choose the most varied menu. Diet tuna salad can be used for your daily diet. It will also be a decoration for the holiday table. Taking into account the peculiarities of proper nutrition, it is not difficult to prepare a tasty, low-calorie dish.

Beneficial features

Sea fish of the mackerel family is the basis for delicious dishes. They are eaten not only canned, but also fried, pickled and even raw. Often called sea veal, noting the unique color and texture of the meat, as well as nutritional properties.

Benefits of tuna for weight loss:

• refers to low-calorie products, 100 g. contains only 120 kcal;
• one third consists of easily digestible protein, which is a source of essential amino acids;
• contains vitamins A, B6, B12, E, D, which ensure freshness and youthfulness of the skin, preventing the aging process, the appearance of sagging, wrinkles during weight loss;
• a combination of minerals magnesium, phosphorus, selenium, iron helps maintain energy resources at a high level, prevents the synthesis of cortisol, a hormone that affects stress and provokes eating disorders;
• has a positive effect not only on the condition of the skin, but also on brain function, improves cognitive abilities, so a dietary salad with tuna helps to avoid weakness, worsening reactions, and decreased concentration levels;
• is a favorite product of athletes, it allows you to build muscle mass, creating a textured silhouette;
• the absence of carbohydrates helps to avoid the transformation of energy into fat cells; dishes are recommended for people with diabetes, as well as for various forms of obesity;
• removes toxins, has a beneficial effect on liver function, special enzymes also help strengthen immune properties, improving overall health.

Fresh tuna can be used without heat treatment, due to the absence of parasites. Nutritionists recommend including the product in the menu 1-2 times a week. It can be combined not only with fresh vegetables; in winter, gourmets will appreciate warm salads, which are no less healthy and tasty.

Fruits and berries perfectly complement the taste of fatty fish, balancing the composition with fiber and organic acids. Among the variety of greens, preference should be given to parsley, celery, dill, fennel, and basil. To create a unique taste, you can use spices - ginger, thyme, black pepper, mustard seeds, cumin. Among cereals, it is better to combine with rice; you can use polished or brown.

Also, tuna salad for weight loss may include feta cheese, mozzarella, and parmesan. Cooks recommend using spices when preparing fresh tuna; the meat absorbs spicy flavors and aromas well, allowing you to diversify your diet.

Diet tuna salad. Diet salads with canned tuna recipes

Diet tuna salad

Diet tuna salad is a dish that will diversify your menu during a diet. There are many options for preparing the salad.

The most famous recipe is the Provençal Niçoise. A dish that came to us from France. Just look at the French women - you won’t find chubby ladies among them. Slender, sophisticated silhouettes - this is what the inhabitants of the country of Parmesan can boast of. Don’t be surprised, the recipes that we borrow from the Gauls are almost all healthy and wholesome foods.

The classic recipe contains fresh vegetables, fish, quail eggs, anchovies, and olives. Olive oil and lemon dressing.

In Slavic countries they modified the recipe in their own way and instead of freshly fried tuna, they added canned tuna. This is due to the fact that fish in a jar is much easier to find on store shelves, unlike chilled fillets.

You can change the salad ingredients endlessly. Experimenting, both with tuna (adding different types: fresh, canned, smoked), and with vegetables.

How to prepare a healthy tuna salad - 7 varieties

Classic tuna salad recipe

Surely you have heard about the salad with the beautiful French name “Niçoise”. Chefs from all over the world argue about which recipe is authentic. Here we will provide you with the recipe that is closest to the original.

This dish does not require much time or effort from you. Despite the fact that the salad is French, all the ingredients can now be purchased without problems in any supermarket.

Ingredients:

• Bunch of lettuce – 1 pc.
• Cherry tomatoes – 6 pcs.
• Cucumber – 1 pc.
• Quail eggs – 8 pcs.
• Red onion - 1 pc.
• Anchovies – 7 pcs.
• Bell pepper - 1 pc.
• Green beans – 180 gr.
• Capers - 1.5-2 tbsp.

Refueling:

• Garlic clove - 2 pcs.
• A couple of basil leaves
• Sesame – 1 tsp.
• Olive oil - 7 tbsp.
• Wine vinegar - 1 tbsp.
• Fresh black pepper

Preparation:

Wash and let dry the lettuce leaves.

Boil the eggs and cool under cold water. Boil the beans for 2 minutes, cut the tomatoes into quarters. Peel the cucumber, remove the seeds, and cut into slices. Cut the sweet pepper into thin slices. Cut the onion into thin quarters.

Fry the tuna without oil over high heat.

There is one trick to make eggshells come off easily: before cooking, add one teaspoon of salt to the water. After cooking, cool in cold water.

Dressing: mix oil, vinegar and garlic passed through a press, add black pepper.

Decorate with basil and sesame seeds.

We place lettuce leaves on the bottom of the dish, then carefully add all the other ingredients, dress the salad, put tuna on top, garnish with capers and anchovies.

Diet salad with canned tuna

A delicious quick salad made from canned tuna. Try it!

INGREDIENTS

• Canned tuna 150 grams
• Potatoes 4 pieces
• Any greens 1 bunch
• Egg 3 pieces
• Vegetable oil 20 Milliliters

Boil potatoes in their skins. Clear. Cut into cubes.

Finely chop the greens and add to the salad bowl.

Add tuna from a can, previously mashed with a fork. Add tuna along with oil.

Boil the eggs. Peel them and chop them finely.

Add salt and pepper to taste. Season the salad with vegetable oil and serve.

Similar

Dietary and very tasty pp-salads with tuna: top 5 recipes
For a holiday table, for example, for a birthday or New Year, or just to diversify your healthy nutrition system, you are asking for a tasty, aromatic and healthy dietary salad with tuna, canned in your own juice or oil.

How to choose fish?

To prepare a dietary salad with fresh tuna, it is important to take into account the peculiarities of the choice of fish. The beneficial properties of prepared dishes depend on the quality of the main ingredients.

How to choose tuna:

• You can buy it throughout the year, but the best fish is considered to be caught between May and September;
• refers to fatty species, so it is important to choose only fresh carcasses; the fillet should be dense, firm in structure, intense red in color;
• the thicker the selected fillet, the juicier the fish will be after heat treatment;
• When buying frozen fish, you should give preference to shock freezing at 60°, its quality is as close as possible to freshly caught.

There are also recommendations for choosing canned food. The best products are made from albacore and skipjack tuna. The composition is represented by brine, water and vegetable oil.

Diet tuna salad using ingredients you have on hand

Hello, dear readers.
For proper nutrition, we need more than just energy calories. Vitamins, microelements, fats, and acids play an important role in proper metabolism.

It’s impossible to list everything. I would like to choose a style of eating for myself where the best ingredients are collected in every dish.

One such valuable healthy food is tuna. And I consider diet tuna salad one of the best dishes for slimming.

Diet salad with tuna, cucumber and egg

Components:

• 200 gr. canned tuna;
• cucumber;
• 4–5 sprigs of lettuce;
• 3 eggs;
• 50 gr. yogurt;
• parsley.

Cut the cucumber into half rings, rinse the salad, dry it, and tear it with your hands. Boil eggs, chop finely. Separately prepare a dressing from unsweetened yogurt and chopped herbs. The dressing does not need to be salted; enough salt is contained in canned food. First place the fish on a paper towel, removing the brine. Combine all ingredients in a salad bowl, stir well.

Healthy Recipes: How to Make Tuna and Egg Salad

In the spring, when the body is tired of heavy winter food, as a rule, you want something light and, at the same time, tasty. An excellent solution to this problem is fish. How to prepare a healthy and tasty tuna salad - read in our material.

Rating: 4.5 out of 5 based on 2 votes

Dietary recipe for salad with tuna and corn

Components:

• 150 gr. tuna;
• 50 gr. corn;
• 2–3 cherry tomatoes;
• shallot;
• 10 ml olive oil;
• 5 capers;
• a pinch of salt, ground pepper.

Wrap the tuna in foil and bake in the oven, then cut into large cubes. Wash cherry tomatoes and cut in half. Peel the shallots and chop into half rings. Pour warm olive oil over the capers, add salt and pepper, and let stand for about half an hour. Place tomatoes, fish, canned corn, and onion petals in a salad bowl. Pour dressing on top and mix thoroughly.

Recipes for famous tuna salads

It would be a stretch to call the two most famous tuna salads dietary. The first is Caesar. It uses croutons (croutons) and a rich dressing.

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

The second is Niçoise salad.

It also has a high calorie content due to the inclusion of boiled potatoes and boiled eggs. Salad Niçoise sauce has less calories, but capers and anchovies add additional saltiness to the salad.

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

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

Caesar with tuna

Ingredients for Caesar salad:

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

For Caesar dressing:

• Olive oil – 50 grams;
• Lemon – 50 grams;
• Garlic - 1 clove
• Worcestershire sauce - 6 ml;
• Raw egg - ½ pc.
• Add salt to taste.

For Caesar salad, you need to make large cubes from crustless white bread and dry them in the oven. In the original, the 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 it. Place iceberg lettuce leaves, cherry tomatoes, pieces of fried or canned tuna on a plate.

Garnish with boiled egg slices and croutons. Use a vegetable peeler to cut thin strips of hard cheese. Sprinkle cheese on top.

Caesar sauce is served separately in a gravy boat. The serving can be additionally decorated with lemon, anchovies and olives.

Niçoise with tuna

For Niçoise salad, you need to boil fresh or frozen green beans. Cook “al dente”, which means not until fully cooked.

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

The classic Niçoise salad contains boiled potatoes. For a dietary option, you can replace it with carrots, cut into petals (in thin slices using a vegetable peeler) or omit this ingredient altogether.

Lettuce leaves are placed on a dish. On top of it are beans and potatoes. The composition is completed with a boiled egg and cherry tomatoes.

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

Dietary salad recipe with canned tuna and zucchini

Components:

• 150 gr. canned fish;
• zucchini;
• bell pepper;
• 5 sprigs of arugula;
• 10 gr. parmesan;
• 20 ml lemon juice;
• 15 ml olive oil;
• ground pepper, nutmeg;
• 5 gr. orange zest.

First you need to prepare the marinade for the zucchini. Combine lemon juice, orange zest, olive oil and spices. Wash the zucchini, peel and cut into thin slices. Pour in the marinade and leave for an hour. Peel bell peppers, remove stems and cut into half rings. Rinse the arugula under running water and dry on a paper towel. Mix pickled zucchini, arugula and pepper thoroughly in a salad bowl. Only then carefully lay out the canned food, so as not to damage the fibers, and decorate with Parmesan flakes.

Preparing the salad

Pieces of fish should be placed on a vegetable salad. Everything is ready and ready to eat. Bon appetit! A simple and quick tuna salad recipe can be used for dietary nutrition, as it contains a small amount of calories.

Diet salad with canned tuna

Components:

• 180 gr. canned fish;
• 100 gr. Chinese cabbage;
• 50 gr. green peas;
• 3 cherry tomatoes;
• 10 gr. French mustard;
• 10 ml olive oil.

In Chinese cabbage, be sure to cut out the dense part and cut the leaves into thin slices. Squeeze lightly for a juicier, crisper salad. Cut the tomatoes into 4 parts and add to the cabbage. Place in a salad bowl and peas, mix well. Separately prepare a dressing of mustard and olive oil. Mix the ingredients thoroughly again and carefully add the fish last. A simple dietary recipe for salad with canned tuna can be used not only for the daily diet, but also for the holiday table.

How to make a healthy tuna salad.

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

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

Replace the heavy dressing with a light one.

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

The addition of such exotic products as capers and anchovies refreshes the dressing well. To make the taste of the dressing 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 your usual salad recipe uses white rice, it is better to replace it with healthier brown (brown) or black. After the rice has been boiled, you can rinse it to remove excess starch.

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

A universal replacement for rice and potatoes for fish salad is the addition of fresh herbs of any kind.

List of ingredients that go well with tuna and with each other

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

Using fresh tuna, seared or lightly salted, as well as other fish, will give you new flavors and new salads.

• Approximately half the volume of the salad bowl
  should be lettuce leaves. It could be Chinese (Peking) cabbage. arugula, chard (baby beet leaves), lettuce, iceberg lettuce, spinach.

• A third of the salad bowl’s volume
  (about 1/2 the weight of the dish) is tuna and vegetables (fruits), plus some carbohydrates. Such ingredients may 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
  contains bright flavor components. Anchovies, capers, olives, olives, lemon, grapefruit, celery, cilantro, parsley, basil, blue or white onions, leeks, green onions.

Try to make the dressing from olive or other vegetable oil. Add a little salt or soy sauce, lemon juice.

You can use juice from canned tuna. If you prepared the tuna fish yourself, then after frying you can use the juice that was released when the fish cooled.

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

Until you prepare your newest diet salad, I’ll tell you about the traditional ones.

Diet tuna and feta salad

Components:

• 100 gr. fresh fish;
• 200 gr. iceberg lettuce;
• cucumber;
• 50 gr. feta;
• red onion;
• 5 ml balsamic vinegar;
• 10 ml olive oil.

Do not wash the fish steak; dry it with a paper towel. Place in a hot frying pan without oil, browning on one and the other side for 2 minutes. When cool, cut into long slices, keeping the characteristic red color of tuna in the middle. Wash the salad, dry it, tear it into large pieces. Cut the cucumber and onion into half rings. Mix all ingredients, top with a mixture of balsamic vinegar and olive oil.

Tuna salad “Naslazhdenie”

For the dish you will need:

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

To prepare, 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 cut the cucumber and tomato into cubes. Cut the olives into slices. Drain the juice from the canned food, select large ridge bones and mash with a fork. Mix together fish, cucumber, tomato, olives, onion and season with olive oil.

Dietary recipe for canned tuna salad

Components:

• 100 gr. canned fish;
• 50 gr. unpolished rice;
• cucumber;
• tomato;
• 5 olives;
• 15 ml olive oil;
• nutmeg, red pepper;
• dill greens.

Boil the rice, cut the cucumber and tomato into half rings. Combine the ingredients and mix well with the canned fish. Add spices, chopped dill, olive oil. Dietary salad with tuna canned in its own juice is a complete dish, recommended for consumption in the first half of the day.

Salad with tuna and beans PP

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

Ingredients for the recipe “Salad with tuna and beans PP”:

• 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. Number of servings: 4

Dietary recipe for tuna and champignon salad

Components:

• 100 gr. fresh fish;
• 50 gr. champignons;
• 50 gr. baby spinach;
• cucumber;
• 15 ml olive oil;
• 5 ml lemon juice;
• salt pepper;
• parsley.

Wipe the fish with a paper towel, wrap in foil, and bake in the oven for about 15 minutes. When cool, cut into large cubes. Clean the champignons thoroughly and cut into thin slices. Rinse the spinach under running water and dry on a paper towel. Cut the cucumber into half rings and mix all the ingredients. Season with lemon juice and olive oil, season the finished salad with salt and pepper, and garnish with chopped herbs.

Dietary salads with canned tuna: step-by-step recipes

Canned tuna is one of the most popular seafood products, the popularity of which is due to its rich composition. 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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The high iodine content in fish prevents the development of thyroid diseases. Fatty acids support heart function, and B vitamins have a beneficial effect on the condition of skin, hair and nails.

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

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

1. 1. Wash and dry tomatoes, cucumber and iceberg lettuce. Chop tomatoes and cucumber.
2. 2. Drain the oil from the tuna and place the canned food in a separate bowl.
3. 3. Boil the eggs hard, peel and cut lengthwise into two halves.
4. 4. Place iceberg leaves in a dish intended for serving salad, lightly drizzle with olive oil, sprinkle with salt and pepper. Stir lettuce leaves.
5. 5. Place pieces of tuna, tomatoes, cucumber and quail eggs in the center of the salad. Drizzle the ingredients with olive oil and sprinkle with salt and pepper. Top with thinly sliced ​​red onion rings.

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

• 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.

1. 1. Wash and dry lettuce leaves and vegetables. Cut the lettuce into strips, cherry tomatoes in half. Cut the onion and cucumber into thin rings.
2. 2. Boil the 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. Place lettuce, cucumbers, tomatoes, eggs and onion rings in a deep bowl. Lay out the fish pieces, add corn and diced Fetaxa cheese. Pour sauce over all ingredients and mix well. Before serving, the dish can be decorated with fresh herbs.

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

• canned tuna - 200 g;
• potatoes - 4 pcs.;
• chicken egg - 4 pcs.;
• carrots - 3 pcs.;
• light diet mayonnaise - 250 g;
• onion - 1 pc.;
• dill - 1 sprig;
• salt - to taste.

1. 1. Boil potatoes, carrots and eggs and grate them.
2. 2. Place half a portion of potatoes on a dish and spread mayonnaise on top.
3. 3. Mash the canned tuna with a fork or finely chop. Place a layer of tuna and coat 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 soaked and not dry.
5. 5. Decorate the finished salad with finely chopped herbs and place in the refrigerator for several hours to soak.

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

Diet tuna and potato salad is a simple and tasty dish for a diet lunch or dinner.

Spinach in 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. BJU ratio (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. Season all ingredients with salt and pepper, then season with natural yoghurt. Mix the salad well.

Place the finished dish in portions and, if desired, garnish with fresh dill or parsley.

Diet tuna salad recipe for dinner

Components:

• 100 gr. canned fish;
• 50 gr. beans;
• Bell pepper;
• eggplant;
• shallot;
• 10 gr. French mustard;
• 10 ml olive oil;
• 2-3 sprigs of dill.

Select small sugar beans and boil, not forgetting to pour out the first broth. Cut the eggplant and pepper in half, wrap in foil, and bake in the oven at 180°. When the vegetables have cooled, chop coarsely and combine with beans and onion rings. Add fish, oil, mustard, garnish the salad with chopped herbs. Diet tuna salad is recommended in the winter and spring to replenish nutritional deficiencies.

Video recipe for preparing dietary salad with tuna Nicoise

If you are struggling with extra pounds, then tuna will make your diet more varied, refined, and your body slim and fit. This product contains many vitamins, valuable minerals, and protein. When properly prepared, the calorie content is low - no more than 145 kcal per 100 g. Gourmets call it “sea veal”, since the fillet does not have a specific fishy smell, and its taste resembles tender meat.

Diet tuna salads are easy to prepare and rich in nutrients. To continue losing weight, you need to choose the right fish and follow the cooking technology. And delicious dishes will make the weight loss process more enjoyable.

Contraindications

Despite the beneficial properties and unsurpassed taste, there are a number of restrictions for use. It is not recommended to include large fish meat in your diet. There are high risks of containing heavy metals, in particular mercury. There are also general contraindications:

• individual intolerance;
• children under 6 years of age.

IMPORTANT! Informational article! Before use, you should consult a specialist.

Dietary tuna salad: recipe, step-by-step preparation, simple dish options

Tuna is one of the most popular varieties of sea fish. The canned version is in no way inferior to fresh seafood in terms of quality and beneficial properties.

The energy value of canned tuna per 100 g is only 140 kilocalories.

The rich composition of seafood and low calorie content make it popular among adherents of a healthy diet. The article provides a selection of interesting recipes that do not require any special ingredients or culinary skills. Tuna salads are easy and quick to prepare.