Tuna with green salad and corn

Green Salad with Tuna and Corn

Preparation time: 10 minutes
Total time: 10 minutes
Number of servings: 2

I propose a simple and delicious recipe, perfect for a quick breakfast, a healthy snack, or even a savory side dish. This green salad with tuna and corn combines crunchy textures and fresh flavors, making it an excellent choice for anyone looking to enjoy a balanced meal.

A brief history of the recipe

Salads have been part of human nutrition since ancient times, appreciated not only for their taste but also for their nutritional benefits. The combination of fish with vegetables has become a popular practice, bringing together quality proteins with the vitamins and minerals from vegetables. Tuna salad is a favorite choice due to its versatility and how well it pairs with various ingredients.

Necessary ingredients

- 1 can of tuna chunks in its own juice (or in oil)
- 1 fresh green salad
- 1 small can of corn kernels
- 2-3 green onions
- 2-3 tablespoons of extra virgin olive oil
- 1/2 lemon (juice)
- A pinch of salt

Details about the ingredients

- Tuna: An excellent source of protein, omega-3, and B vitamins. It is important to choose high-quality canned tuna, preferably in its own juice, to avoid excess fat.
- Green salad: Choose a fresh, crunchy salad, such as iceberg or romaine. This will add a pleasant crunch.
- Corn: A rich source of carbohydrates and fiber, corn enhances the salad's texture and adds a sweet flavor.
- Green onions: Add a note of freshness and crunch to the salad while contributing antioxidants and vitamins.
- Olive oil: An essential ingredient for a healthy dressing, olive oil is rich in monounsaturated fats, beneficial for the heart.
- Lemon: Lemon juice not only enhances the salad's flavor but also adds a note of acidity that balances the flavors.

Preparation techniques

1. Draining the tuna: Start by opening the can of tuna and draining it well in a sieve. This step is essential to prevent the salad from becoming too wet.
2. Preparing the vegetables: Wash the green salad well under a stream of cold water, then tear it into small pieces with your hands. This method best preserves the texture of the leaves.
3. Chopping the onions: Wash the green onions and cut them into suitable rings. You can leave them thicker or chop them finer, depending on your preferences.
4. Mixing the ingredients: In a large bowl, combine the green salad, green onions, drained corn, and the tuna broken into pieces.
5. Adding the dressing: Drizzle the salad with freshly squeezed lemon juice and add the olive oil. Sprinkle a pinch of salt to enhance the flavors. Gently mix to avoid damaging the texture of the ingredients.

Serving

The salad is served immediately, ideally at room temperature. It can be accompanied by crunchy croutons or toasted bread for added texture. Give it a vibrant look by adding slices of cherry tomatoes or black olives.

Variations and suggestions

If you want to add a touch of originality to your recipe, you can try the following variations:

- Add avocado: Half an avocado cut into cubes will add creaminess and healthy fats.
- Use other vegetables: Diced red or yellow bell pepper can add extra color and sweetness.
- Season: Try adding a bit of freshly ground black pepper or spices like basil or oregano for an extra flavor boost.

Nutritional benefits

This salad is rich in protein due to the tuna and provides a source of fiber from the vegetables. Olive oil contributes to cardiovascular health, while lemon adds a dose of vitamin C, essential for a strong immune system.

Frequently asked questions

1. Can I use smoked tuna?
Certainly! Smoked tuna will add a distinct flavor to your salad, but make sure to adjust the amount of salt.

2. What other ingredients can I add?
Fresh cucumber, olives, or even feta cheese are excellent additions that will transform the salad into an even more delicious dish.

3. Is the salad suitable for people on a diet?
Yes, this salad is low in calories and high in nutrients, making it ideal for a balanced diet.

4. How can I store the salad for later?
It is recommended to consume the salad immediately after preparation. If you want to keep it, store the ingredients separately and mix them just before serving.

Conclusion

This green salad with tuna and corn is not only a simple and quick recipe but also an excellent way to enjoy fresh and healthy ingredients. Try it and let yourself be carried away by its flavors! Pair it with fresh lemonade or iced green tea for a perfect summer lunch. Enjoy!