Tuna salad

Quick Salad with Tuna and Green Onion - a Healthy and Tasty Dinner

Preparation time: 10 minutes
Servings: 2

Who doesn’t sometimes crave a quick meal that is also nutritious and delicious? The salad with tuna and green onion is the perfect choice for a light dinner, full of flavors and nutritional benefits. This simple yet sophisticated recipe combines basic ingredients with freshness and taste, creating a dish that will delight your taste buds without requiring much time in the kitchen.

The history of tuna salads is fascinating. These dishes emerged as a practical and quick solution for those in need of a fast yet nourishing meal. Tuna, a versatile ingredient, has been appreciated over time for its rich protein content and omega-3 fatty acids, and the combination with fresh vegetables has led to the creation of easy-to-make and flavorful meals. So, let’s get to work!

Ingredients:

- 1 can of tuna (preferably in oil or water, depending on your preference)
- 2 green onions (or a red onion if you prefer a stronger taste)
- Juice from 1/2 lemon (fresh lemon juice will add a touch of freshness)
- Salt, to taste
- Toasted bread (to complement the dish)

Step by step:

1. Prepare the ingredients: Start by gathering all necessary ingredients. Make sure the tuna is well-drained, especially if you’re using tuna in oil. This will prevent a soggy salad.

2. Open the can: Use a can opener to open the can of tuna. Place the tuna in a large bowl, being careful not to break it up too much to keep the pieces intact.

3. Chop the onion: Clean the green onions and slice them into rounds. If you prefer a milder taste, you can soak the onion in cold water for a few minutes before adding it to the salad. This trick will reduce the intensity of the onion’s flavor.

4. Mix the ingredients: Add the chopped onion over the tuna. Drizzle the mixture with lemon juice and add salt to taste. Use a spatula or a spoon to gently mix the ingredients, being careful not to crush the tuna.

5. Serve with toasted bread: Toast slices of bread to serve alongside your salad. You can use whole grain bread or even crispy baguettes for added texture.

6. Enjoy: Arrange the salad on a platter or serve it directly from the bowl. You can add a few lemon slices for a more appealing look and a touch of freshness.

Helpful tips:

- Variations: You can add other ingredients based on your preferences. Halved cherry tomatoes, olives, or avocado can turn this salad into a true feast.
- Seasoning: Adding herbs like parsley or dill will enhance the salad's flavor.
- Tuna: Choose tuna canned in water if you want a lighter version of the dish. Tuna in oil, however, will provide a richer texture and a more intense flavor.

Nutritional benefits:

This tuna salad is not only delicious but also extremely beneficial for health. Tuna is an excellent source of lean protein, providing about 25 grams of protein per serving. It also contains omega-3 fatty acids, which help reduce inflammation and support heart health. Green onion brings a dose of essential vitamins, such as vitamin C and fiber, while lemon contributes antioxidants, helping to strengthen the immune system.

Frequently asked questions:

- Can I use fresh tuna? Yes, you can use cooked fresh tuna, but it will require more preparation time. Make sure it is well-seasoned.
- How can I store the salad? It is recommended to consume the salad immediately after preparation, but you can store it in the fridge in an airtight container for up to one day.
- What type of bread is best? Whole grain bread or crispy baguettes are ideal, but you can use any type of bread you prefer.

The tuna and green onion salad recipe is perfect for a quick dinner or office lunches. Served with a glass of mineral water or fresh lemonade, it will turn any meal into a pleasant and comforting moment.

Try this simple and healthy recipe and let yourself be carried away by fresh tastes and enticing aromas! Whether you prepare it for yourself or for loved ones, you will surely bring smiles to everyone’s faces. Enjoy your meal!