Diet salad with canned tuna. How to make a healthy tuna salad.

Reviews (8)

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Prepared by: Daria Vakulova

01/21/2019 Cooking time: 10 min

A simple salad with tuna, egg and fresh vegetables can be served for lunch or dinner for two. This is a simple and healthy dish that can be prepared one, two, three times. Cook with benefit and pleasure!

Diet salad with canned tuna. 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.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure. At the age of 20, I first learned that plump girls are called “WOMAN” and that “they don’t make clothes that size.” Then at the age of 29, divorce from her husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no 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 nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. Therefore, I chose a different method for myself...

It is very important for girls to maintain a slim figure throughout the year. There are many different diets and recipes available from fresh, frozen and canned foods. Many diets use salads because they are easy to prepare, healthy, and can help diversify your 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, a variety of canned food is added. This way you can combine many different vitamins in one dish. This promotes rapid weight loss and cleanses the body of toxins and harmful substances. Olive oil or sour cream works well as a dressing for such a dietary dish. There are also options for adding balsamic vinegar or lemon juice to the oil for an extra zing.

The most popular among women are salads with fresh or canned tuna. There are a lot of variations of it, and you don’t need any special culinary skills to prepare it. 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 in any diet. When choosing canned tuna for 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 onions.

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

Pp tuna salad for dinner. Tuna salads

Canned tuna is a lifesaver for the modern housewife. This fish is an excellent source of low-calorie animal protein, Omega 3 and 6 unsaturated fatty acids, amino acids, vitamins and microelements. Salads with tuna are tasty, healthy for the body and not harmful to the figure. We offer you 5 best recipes.

It is recommended to choose tuna canned in its own juice without oil - so as not to add extra calories to the dish.

Low-calorie “Mimosa” with tuna

Calorie content: 66 kcal. per 100 grams. Used - 5.72/1.87/6.25

Ingredients: Canned tuna - 1 can Chicken egg - 3 pcs. Carrots - 4 pcs. Apple - 500 g. Onions - 50 g. Salt to taste

Preparation: Grate the apple on a coarse grater and place in the salad bowl as the first layer. Then drain the liquid from the tuna, shred the fish with a fork and place in a second layer. Finely chop the onion and place it on the tuna (you can lightly scald it first so that the taste is not too strong). Then lay out the grated whites, followed by a layer of grated carrots. Grind the remaining yolks using a fine grater and sprinkle on top of the salad.

Tuna salad with corn

Calorie content: 92.45 kcal. per 100 grams. Used - 8.15/3.74/6.12

Ingredients: Canned tuna - 1 can Pickled cucumbers - 4 pcs. Canned corn - 200 g. Onions - 1 pc. Chicken egg - 4 pcs Low-fat sour cream - 100 g. Herbs and salt - to taste

Preparation: Hard-boil the eggs and grate on a coarse grater. Drain excess liquid from the can and shred the tuna with a fork. Finely chop the onion. Cut the cucumbers into small pieces. Finely chop the greens. Place all the chopped ingredients in a salad bowl, add corn, salt, add sour cream and mix well.

Salad for weight loss with tuna and beets

Calorie content: 55.84 kcal. per 100 grams. Used - 6.72/0.63/6.11

Ingredients: Canned tuna - 100 g. Beetroot - 250 g. Lemon juice - 1 tbsp. l. Natural yogurt - 80 g. Salt, pepper to taste

Preparation: Boil the beets, cool and grate on a coarse grater. Drain the tuna and mash the fish with a fork. Combine beets, tuna, lemon juice and yogurt in one container. Add salt, pepper and mix well. If desired, you can add a little fresh garlic passed through a press.

Light tuna salad

Calorie content: 95.17 kcal. per 100 grams. Used - 15.29/1.61/4.81

Ingredients: Canned tuna - 340 g. Oatmeal - 2 tbsp. l. Onions - 20 g. Parsley - 20 g. White yogurt (without additives) - 80 g. Dijon mustard - 1 tbsp. l. Lemon juice - 1 tsp) Ground black pepper - to taste

Preparation: Drain the tuna and mash it with a fork. Grind oatmeal in a blender. Finely chop the onion and soak in cold water for 5 minutes (to reduce bitterness), then drain. Finely chop the parsley. Mix all ingredients in a bowl and let sit for about 30 minutes before serving. Serve on the leaves of any green salad of your choice, you can garnish with green onions.

Salad "Freshness"

Calorie content: 82.8 kcal. per 100 grams. Used - 7.48/4.79/1.78

Ingredients: Green salad - 1 bunch Canned tuna - 200 g. Chicken eggs - 6 pcs. Tomato - 3 pcs. Low fat cheese - 200 g. Cucumber - 1 pc. Olive oil – 1 tbsp. l. Greens, salt, pepper - to taste

Preparation: Boil the eggs hard, cool and cut each in half. Drain the tuna and mash with a fork. Cut tomatoes and cucumbers into small pieces. Grate the cheese. Tear the salad with your hands. Mix all ingredients, add salt and pepper to taste, season with olive oil and stir.

Vegetable salad

Calorie content - 78 kcal. BZHU (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 salad - 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. 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.

Delicious and healthy dietary dishes from cauliflower - step-by-step recipes

Tuna salad pp calorie content. Secrets of delicious tuna-based salads

Making a diet tuna salad is very simple: you just need to open the jar, mash its contents with a fork, add a few ingredients, stir - and you're done! There are even canned goods on sale labeled “for salads” - they contain already chopped fish, which allows you to prepare a healthy and tasty pp salad from canned tuna in a matter of minutes. This is especially convenient when you need to quickly prepare breakfast, dinner or treat unexpected guests.

In the case of canned tuna, you must take and use only tuna in its own juice, not in oil!

Why is canned tuna, in addition to fresh (steamed or baked), also quite suitable for salads? Yes, because such canned food, for the most part, fully meets the principles of PP (no sugar, vinegar, oil, etc.), and at the same time they really help out many lazy people - open it and use it! There is no need to clean, disassemble, or cook fish. Just a dream!

Any salad with tuna is simply a godsend for a follower of proper nutrition. High-quality tuna supplies the body with niacin and B vitamins.

In general, this fish is a real must-have for the fisherman: it has a lot of protein - almost half of the total weight. At the same time, there is not even a tenth of fat! Tuna has a low calorie content, which is useful for weight loss or just for weight loss.

It must be remembered that in general, tuna itself is a fairly expensive fish, so canned food from it cannot be cheap. It is better to choose products from well-known manufacturers who have proven themselves as suppliers of quality products. The jar must be without external damage, with a clearly readable label, not deformed. And read the ingredients carefully - no sugars, lots of “e-shek”, etc.

There are a lot of tuna salad recipes. We have collected the most successful ones that correspond to the basics of a healthy lifestyle and proper nutrition.

Salads with seafood

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

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

In addition to the benefits, it is also very tasty. This salad can be a complete meal for dinner.

Do not forget that an athletic figure does not come from eating the right foods alone. Physical activity is a must.

Otherwise, after losing weight, you will find sagging skin and other unpleasant aspects.

Diet salad with tuna and arugula. Dietary recipe for salad with tuna and corn

Delicious, beautiful, low-calorie salad without mayonnaise. However, if you really want to season it with mayonnaise, why not. Well suited for breakfast, lunch or dinner, it is no less interesting as a holiday dish.

Ingredients:

• Tomatoes – 1 pc.
• Chicken eggs – 2 pcs.
• Tuna in its own juice – 125 g.
• Carrots – 100 g.
• Canned corn – 100 g.
• Olive oil – 1 tbsp. l.
• Lemon juice – 1 tsp.
• Salt pepper.

Preparation:

1. Grate the carrots on a fine grater. Cut the tomato into large cubes. Chop the eggs into arbitrary shapes, but not too finely. We send vegetables with eggs to a salad bowl.
2. Add corn. Drain the liquid from the canned tuna and add it to the rest of the ingredients.
3. Let's prepare the dressing. Mix olive oil, lemon juice, add half a teaspoon of salt and ground black pepper. Mix.
4. Add dressing and mix thoroughly.

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.

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.

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.

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.

Calorie content: 92.45 kcal. per 100 grams. Used - 8.15/3.74/6.12

Ingredients: Canned tuna - 1 can Pickled cucumbers - 4 pcs. Canned corn - 200 g. Onions - 1 pc. Chicken egg - 4 pcs. Low-fat sour cream - 100 g. Herbs and salt - to taste

Preparation: Hard-boil eggs and grate on a coarse grater. Drain excess liquid from the can and shred the tuna with a fork. Finely chop the onion. Cut the cucumbers into small pieces. Finely chop the greens. Place all the chopped ingredients in a salad bowl, add corn, salt, add sour cream and mix well.

Simple recipes for low-calorie salads

Diet salads with fresh or canned tuna are easy to prepare and are a great addition to the menu when losing weight. Fish is combined with fresh vegetables, herbs, eggs, olives. The amount of spices in the dish is minimal; they are needed to simply emphasize the taste. Any vegetable oil, soy sauce, sour cream, natural yogurt, lemon juice, mustard, vinegar can be used as a dressing. In some recipes, the salad is seasoned with mayonnaise, but the sauce must be homemade, and it is used in minimal quantities.

Mimosa

This recipe has long been popular because it combines many delicious ingredients. Only in the classic version it is not suitable for the diet menu, as it contains store-bought mayonnaise. Diet "Mimosa" uses homemade sauce and reduces the amount of eggs, potatoes, and carrots.

1. Prepare the sauce. To do this, separate the yolk from the white, place the first one in a mixer container, and throw in ½ tsp. mustard, ¼ tsp. salt, beat for 3 - 4 minutes at medium speed. Then pour in 100 ml of olive oil in a thin stream without turning off the device. After 5 - 6 minutes, add 1 - 2 tbsp. l. balsamic vinegar, 200 ml low-fat natural yogurt. Beat at high speed until the mixture is thick and yellow in color. Place the mayonnaise in the refrigerator for half an hour.
2. Chop the onion, open 2 cans of tuna in your juice, mash it with a fork. Mix fish, onion, a little mayonnaise, a pinch of salt and pepper.
3. Boil 3 eggs, separate the whites from the yolks.
4. Grind the boiled carrots through a fine grater. Add 2 crushed garlic cloves and a little sauce to it, stir.
5. Grind the boiled potatoes (1 piece), chop a bunch of dill. Mix the ingredients together with mayonnaise.
6. Place a layer of tuna, potatoes, and carrots alternately on a large dish. Rub the white on top through a fine grater, and then the yolk. Place the salad in the refrigerator for half an hour.

Instead of homemade mayonnaise, a mixture of sour cream or yogurt (low-fat) with lemon juice and spices is often used.

Dukan salad

This dietary salad is included in the Dukan nutrition system. Its peculiarity is that the fish is used raw, although if desired, it can be boiled, steamed or baked without oil.

1. Bake 1 whole eggplant in foil until soft. Peel it, add a little salt, 1 clove of garlic (chopped), puree with a blender.
2. Cut 200 g of fillet into cubes, peel 75 g of fresh cucumber and chop finely. Mix fish with cucumber and soy sauce (to taste).
3. Wash the arugula leaves, decorate a large dish, and top with eggplant puree using a round mold. Place it on a plate, lay out the bulk of the puree, and top with tuna and cucumber.

Decorate the dietary dish with dill, tomatoes, and you can add a few olives.

With corn, paprika, lettuce

This recipe is simple and delicious, making it a great lunch or snack for busy people.

1. Boil the egg.
2. Grind 100 g of canned fish, 50 g of green paprika. Add 50 g of corn, tear 50 g of lettuce with your hands, for example, iceberg.
3. Mix all ingredients, add 1 tbsp. l. low-fat sour cream, Dijon mustard, lemon juice.

Diet tuna salad calorie content. Recipes for diet salads with tuna

Proper nutrition includes the inclusion in the daily diet of foods rich in fiber, healthy fats, saturated with proteins and microelements. A striking example of a balanced menu is Mediterranean cuisine, where fish dishes occupy a significant place.

Snacks made from tuna are considered especially valuable for the body. It contains a large amount of iodine, healthy Omega-3.6 fatty acids, vitamins A, B, E, PP, sodium, iron, phosphorus. Regular consumption of fish promotes normal functioning of the thyroid gland, cardiovascular and nervous systems, improves hair condition, and strengthens nail plates.

Diet tuna salad should become an integral dish on the table of a person who wants to maintain health for a long time and prolong youth. The appetizer can be served for lunch or used as a snack. A low-calorie dish, it is an excellent option for dinner.

Cooking instructions:

• ü tuna, it is better to add it to an almost ready dish, so the product will not have time to soften too much, and the chopped ingredients will be soaked in fish sauce;
• ü fresh vegetables must be cut on a plastic surface, since a wooden one will absorb the juice released;
• ü the larger the products are cut, the more vitamins are retained in them;
• ü greens, it is better to wash them not in cold, but in warm water, so they will not lose freshness and will become even more aromatic;
• ü for dressing, instead of mayonnaise, it is healthier to use low-fat sour cream, vegetable oil (preferably olive), soy sauce, lemon juice, mustard;
• ü fish snack must be consumed immediately, so the body can receive the maximum amount of nutrients.

Diet tuna salad

For a low-calorie vitamin salad, you will need the following products:

• cucumbers – 2 pcs.;
• tomato – 1 pc.;
• sweet pepper – 1 pc.;
• half an onion;
• lettuce leaves;
• 1\2 cans of canned tuna;
• soy sauce – 20 g.

How to cook:

• Ø Chop peppers, onions, tomatoes, cucumbers.
• Ø Take a suitable plate, place lettuce leaves on the bottom, and place vegetables on top.
• Ø Add tuna pieces.
• Ø Season the dish with soy sauce.

Salad with tuna and vegetables

A nutritious snack that can be prepared as a second course for lunch.

Required list of ingredients:

• boiled potatoes – 1 pc.;
• lettuce leaves – 30 g;
• cherry – 6 pcs.;
• boiled egg – 1 pc.;
• red sweet pepper – 1 pc.;
• green beans – 50 g;
• half an avocado;
• tuna – 120 g;
• olive oil – 2.5 tbsp. spoons;
• a pinch of salt.

Recipe:

1. Prepare a wide container.
2. Tear the lettuce leaves a little with your hands and place on a plate.
3. Cut the potatoes and eggs into large pieces, divide the tomatoes in half.
4. Place the prepared vegetables on top of the salad.
5. Add some beans, chopped pepper, avocado and fish pieces.
6. Pour oil over the finished slices and add salt.

Salad with tuna, beans, feta and vegetables

An unusual but very tasty salad that will not leave anyone indifferent.

You will need to prepare the following list of products:

• tuna – 100 g;
• canned white or red beans – 50 g;
• feta cheese – 75 g;
• olives – 6 pcs.;
• red cabbage – 100 g;
• cherry – 4 pcs.;
• green onions;
• half a carrot;
• vegetable oil;
• spices - to taste.

Cooking method:

• Ø Finely chop the cabbage and carrots and place in a deep bowl.
• Ø Cut the olives and cherry tomatoes in half, divide the cheese into small pieces.
• Ø Place the prepared components in a container.
• Ø Add beans and fish.
• Ø Drizzle with oil and season with spices.
• Ø Sprinkle the finished salad with green onions.

Corn salad with tuna and pickles

To make the salad, you only need a few ingredients:

• can of tuna;
• corn – 100 g;
• one medium pickled cucumber;
• boiled proteins – 2 pcs.;
• ¼ part of onion;
• spoon of low-fat sour cream.

How to do:

1. Cut the cucumber and egg whites into cubes and place in a small container.
2. Add fish and corn.
3. Sprinkle with finely chopped onion.
4. Season with sour cream.

Salad as a complete food for slimming people

A salad made from fresh produce will add vitamins and microelements to your diet. Try to use minimally boiled and canned ingredients in their preparation.

Then your diet will be balanced. This delicious diet will help you on your way to being slim.

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

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

Always in touch

Vitaly Sorokin

Among those who want to keep their body in an attractive physical shape, the abbreviation PP stands for proper nutrition. Proper nutrition means a balanced diet, which, together with training, helps you lose weight and achieve the desired volume. Daily balance of KBZHU is your key to weight loss and a beautiful body.

Salads play an important role in PP, but they must be the right healthy salads. That is why PP salads do not contain mayonnaise and foods saturated with harmful fats and carcinogens. On the contrary, the PP salad contains only the most useful healthy foods, rich in protein, vitamins, and minerals. Below you can find a selection of healthy tuna salad recipes.

Diet tuna salad

The combination of healthy proteins with equally healthy vitamins and antioxidants contained in tomatoes makes tuna salad without mayonnaise an excellent stand-alone dish.

Ingredients:

• Fresh cucumbers - 3 pcs.;
• Canned tuna - 90 g;
• Tomatoes - 130 g;
• Bell pepper - 110 pcs.;
• Boiled eggs - 2 pcs.;
• Onions - optional;
• Olive oil - 2.5 tbsp. l.;
• Lemon juice - 2 tbsp. l.;
• Soy sauce - 30 ml;
• Flax seeds - 1 tsp.

Cooking method:

1. Cut several fresh cucumbers into arbitrary small pieces. If the cucumbers have thick skin, it is better to remove it with a vegetable peeler.
2. Combine cucumbers and other chopped products in one container. Remember that the list of these ingredients directly depends on the season.
3. Place canned tuna from the can with vegetables and eggs.
4. Now start making the salad dressing. In a bowl, lightly whisk the olive oil, lemon juice, and soy sauce. You can also add mustard to the dressing for a sharper taste.
5. Mix the salad carefully with a spoon.
6. Place tuna salad in a wide plate, and place boiled eggs, cut into slices, around it. The recipe uses chicken eggs, but if you have quail eggs, use them. The final touch is ground flax seeds, sprinkle them on top of the diet tuna salad.

Salad with tuna

We bring to your attention the ideal salad for a pp dinner. It can complement chicken breast or vegetables. Despite its low calorie content, the salad is very filling.

Ingredients:

• Tuna 1 pc.
• Onions 2 pcs.
• Potatoes 5 pcs.
• Pickled cucumbers 6 pcs.
• Refined sunflower oil 100 ml
• Extra salt 2 pinch
• Bay leaf 2 pcs.
• Black peppercorns 6 pcs.

Cooking method:

1. Cook the potatoes until done. Cut the fish into pieces, 1 onion, add bay leaf, peppercorns, fill with cold water and also cook until the fish is ready.
2. Finely chop the onion and then pour boiling water over it. Cut the cucumber into cubes.
3. We also cut the boiled potatoes into cubes. Grind the boiled fish, remove the bones from it.
4. Mix fish, cucumbers, potatoes, onions, as well as salt and season with sunflower oil.

Tuna and Avocado Salad

Ingredients:

• canned tuna (without added oil) - 1 can,
• lettuce leaves and parsley - to taste,
• 2 chicken eggs (or 4 quail),
• red onion - ½ head,
• medium sized avocado - 1 pc.,
• tomatoes - 1 pc.,
• olive oil,
• salt, pepper - to taste

Cooking method:

1. Wash the vegetables, boil the eggs. Then clean everything and cut into slices. The greens can be torn by hand.
2. Place everything carefully on a large dish, add seasonings, and lightly season the salad with olive oil.
3. Bright, satisfying, but at the same time light, very delicate salad with tuna and avocado is ready.

Salad with tuna, beans, feta and vegetables

Ingredients:

• Iceberg lettuce – 100 g
• Canned white or red beans - 100 g
• Feta cheese - 100 g
• Canned tuna - 1 can
• Tomato - 1 pc.
• Red bell pepper - 0.5 pcs.
• Cucumber - 1-2 pcs.
• Olives or black olives - 7-10 pcs.
• Fresh dill - a few sprigs*

For refueling:

• Olive oil - 2 tbsp.
• Lemon juice - 1−2 tsp.
• Chopped garlic - 1 clove
• Salt - to taste
• Ground black pepper - to taste

Cooking method:

1. To prepare a salad with beans and vegetables, prepare the ingredients. Wash vegetables and dry.
2. For the dressing, mix olive oil, lemon juice, minced garlic, salt and pepper until smooth.
3. Cut the bell pepper into thin strips. Cut the tomatoes into small slices.
4. Also cut the cucumber into small slices. Chop fresh dill very finely.
5. Cut the feta into small cubes. Place all ingredients in a deep bowl
6. Also cut the olives into thin slices. Dress the salad, add salt, pepper, and mix. Cut the iceberg lettuce into thin strips or tear into small pieces with your hands. Place lettuce leaves on the bottom of a serving dish.
7. Place the dressed salad on top. Garnish with feta and serve.

Salad with tuna and vegetables

Ingredients:

• Peking cabbage - 3 pcs. large sheets
• Salad - 2 pcs. iceberg leaf
• Tuna - 1 pc. jar
• Olive oil - 2 tbsp.
• Cherry tomatoes – 150 g
• Sweet pepper - 100 g
• Grain mustard - 1 tsp. French
• Red onion – 50 g
• Cucumber – 100 g
• Mixed peppers - to taste
• Garlic - 1 tooth.
• Lemon juice - 2 tbsp.
• Salt - to taste
• Sugar - 1 tsp. no slide
• Chicken egg - 2 pcs.

Cooking method:

1. Boil the eggs until hard-boiled, about 10 minutes. Then fill them with cold water.
2. Rinse the lettuce leaves, cut or tear them with your hands. Thinly remove the skin from the cucumber. Cut into circles or halves. Select the core from the pepper, remove the seeds from the pepper, and cut it into small strips. Peel the onion and cut into feathers.
3. Let's fill. Squeeze lemon juice - two large tablespoons. Clean then pass through special press a clove of garlic. Place garlic, mustard, lemon juice, a pinch of salt, sugar and olive oil in a bowl or mug. Mix everything thoroughly until smooth. Peel the eggs and cut them into slices.
4. Lightly mix all the vegetables and lettuce into a large bowl. Add a little salt.
5. Place the vegetable and salad mixture on a large serving plate and pour the dressing evenly over it. Place tuna and egg slices on top.

Tuna and Chinese cabbage salad

Ingredients:

• Beijing cabbage - 1 pc.
• Tuna in its own juice - 2 jars,
• Pitted olives - 1 jar
• Eggs - 3 pcs.
• Green onion
• Refueling:
• Olive oil,
• soy sauce,
• lemon juice

Cooking method:

1. We cut out the seals from the cabbage, cut them into strips of about 2 cm. Chop the onion finely.
2. Tuna, mash with a fork, or you can buy it specifically for salad. Cut the olives in half lengthwise.
3. Boil the eggs and cut them using an egg slicer. Mix all the ingredients. Before serving, make the dressing.

PP tuna salad

Ingredients:

• Canned corn – 150 g
• Canned beans - 150 g
• Cucumber – 200 g
• Tuna – 150 g
• Ground allspice - 5 g

Cooking method:

The ingredients are very simple: canned corn, red beans, tuna (can be used in oil, but for me it’s too fatty, I use it in its own juice). Also cut the cucumber into strips.

You can season with oil or add lemon juice. I don't add salt. I add ground black pepper. It turns out very tasty.

Corn salad with tuna and pickles

Ingredients:

• corn 1 can
• 1 can canned tuna
• chicken eggs 2 pcs.
• pickled cucumbers 100 g
• onion 0.5 pcs.
• sour cream to taste
• greens to taste

Cooking method:

1. Let the eggs boil hard. Drain the tuna can, place it in a bowl, then mash it with a fork. Drain the can of corn and mix it with the tuna.
2. Chop the cucumbers and onions as you like. Scald the onion with boiling water, drain the water and add everything to the bowl.
3. When the eggs are cooked, cut them into the salad and mix everything. If desired, season the salad with sour cream and chopped herbs.

Salad with canned tuna, cheese and tomatoes

Ingredients:

• 1 can canned tuna
• 2 tomatoes
• 150 g feta cheese
• 1 cucumber
• 1 small bunch of arugula
• 3 green onions
• 2 sprigs of dill
• 2 sprigs parsley
• 3 tbsp. l. cold pressed olive oil
• 1 tbsp. l. lemon juice
• 1 pinch ground black pepper

Cooking method:

1. Cut the tomatoes crosswise, pour boiling water over them, then pour cold water over them and remove the skins. Cut the tomatoes into small cubes. Also cut the cheese and cucumber into small cubes.
2. Wash the arugula, dry it and tear it with your hands. Finely chop the green onions. Drain the filling from the tuna and mash it with a fork.
3. To make the dressing, lightly beat the butter with lemon juice and pepper. Place a layer of arugula evenly on the bottom of a transparent salad bowl, then a layer of tuna. Layer layers of cucumber, cheese, green onions, and tomatoes on top.
4. Pour the dressing over the salad and let it sit for 20-30 minutes. Garnish with herbs and serve.

Salad with cottage cheese and tuna

Ingredients:

• Spinach and arugula (mixture) - 20 g
• Canned tuna in its own juice – 52 g
• Curd cottage cheese 6% - 150 g
• Sunflower seeds - 3 g

Cooking method:

1. Wash spinach and arugula and dry.
2. Place greens, tuna and cottage cheese in a deep plate. Mix well.
3. Sprinkle the prepared salad with cottage cheese and tuna with sunflower seeds.

Salad with tuna and seaweed

When eating properly, it is very important that the evening meal is light, since 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.

Ingredients:

• canned tuna - 1 can;
• seaweed - 200 g;
• chicken eggs - 3 pcs.;
• parsley - to taste;
• fresh dill - to taste

Cooking method:

1. 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.
2. 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.
3. Eggs, a protein product, are also good to eat 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.
4. 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.
5. 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.

• It is better to cut raw vegetables on a plastic board, as a wooden one absorbs the juice.
• It is better to immerse fresh vegetables, herbs and fruits in already boiling water, as vitamins are better preserved.
• It is not advisable to add lemon juice or vinegar to a salad with tomatoes; the taste may be spoiled.
• To add to the salad, raw onions should be finely chopped and lightly scalded with boiling water.
• Coarsely chopped vegetables lose less nutrients and vitamins.
• Vegetable dishes are best served immediately, otherwise they lose nutrients.
• Freshly frozen vegetables should be immediately placed in boiling water to retain more nutrients.
• Sorrel is very poorly preserved, so it is best to use it on the day of collection.
• Parsley can be rinsed not with cold water, but with warm water. This will make it even more flavorful.
• Parsley, celery and dill are best cut rather than chopped; Chopped greens quickly release and lose aromatic substances.
• A few drops of fresh lemon juice added to frozen vegetables and fruits gives them freshness and juiciness and improves their taste.
• Lemon balm is used fresh for preparing vegetable salads, vegetable sauces and soups.
• Wilted lettuce leaves can be refreshed by keeping them in warm water for 15 minutes.
• Withered dill, celery and parsley will become fresh again if you put them in water with vinegar for an hour.
• Parsley, dill and mint stay fresh for several days in dry weather if they are placed in a tightly sealed dry container.

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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Storage rules

When canning, various products undergo special processing and can be stored for up to three years in a closed jar. Information about shelf life is indicated on the packaging itself. And there is also information on how best to preserve certain products. It is recommended that after purchasing canned tuna, transfer the contents into a glass jar and prevent the possibility of air entering there. This container can be stored in the refrigerator for a short time.

In the next video you will find an episode of the TV show “Test Purchase”, dedicated to tuna in its own juice.

https://youtu.be/So5LnilCpZE

Useful properties of tuna

Tuna has the following beneficial properties:

• Its regular use helps strengthen the immune system;
• significantly reduces the risk of cancer;
• has a beneficial effect on the cardiovascular system, normalizes blood pressure, reduces cholesterol levels, protects against heart and vascular diseases;
• helps increase brain activity;
• strengthens the nervous system;
• reduces blood sugar levels;
• has a beneficial effect on the gastrointestinal tract;
• Regular consumption of fish helps reduce pain from arthrosis and arthritis;
• fish is rich in protein, so it is recommended for sports people to include it in their diet;
• helps reduce the manifestation of various allergic reactions;
• prevents premature aging of the body.

Calorie content is:

• The calorie content of tuna in its pure form can be 100-150 kcal.
• The calorie content of tuna in its own juice is 100.43 kcal per 100 g of product.
• Calorie content of canned tuna is 105.77 kcal.
• Tuna in olive oil – 193.20 kcal.
• Tuna in vegetable oil – 190 kcal.
• Calorie content of canned tuna salad is 88.20 kcal.

Calories in canned tuna

More and more people are now trying to eat healthy and switch to foods that can benefit the body. But choosing the right nutrition for a particular person can be difficult, since you need to know well the properties of certain products and take into account their calorie content. Fish is often recommended as a dietary food, and we will talk about it, namely tuna.

It is a predator that lives in the ocean and feeds on other representatives of marine fauna. This is a fairly large fish, reaching a length of 5 meters, and its meat can be boiled, fried, stewed, baked, canned, and is also used for making sushi or salads.

Recipe 3: Mimosa without mayonnaise

Ingredients:

Tuna in its own juice – 1 can (200-250 gr.) Chicken eggs – 4 pcs.
(250 gr.) Carrots - 2 pcs. (250 gr.) Onions - 1 pc. (100 gr.) Natural low-fat yogurt - 4 tbsp. (60 ml.) Soy sauce - 2 tbsp. (30 ml.) Calorie content: 87 Kcal/100 g. Step-by-step recipe:
1. Pre-boil the eggs and carrots 2. Separate the whites from the yolks. 3. Three carrots, whites and yolks on a coarse grater. Separate the tuna from the bones and shred with a fork. Mix low-fat natural yogurt with soy sauce. 4. Lay out in layers: whites, tuna, onions, carrots, yolks 5. Coat each layer, except the top one, with sauce.