Tuna Salad

Fresh Tuna Salad - a simple and delicious recipe

Total time: 20 minutes
Number of servings: 4

A fresh tuna salad is a fantastic choice for any meal, bringing not only excellent taste but also an explosion of colors and nutrients to your plate. This recipe is perfect for a quick lunch, a light dinner, or even as a refreshing appetizer on hot summer days.

The history of tuna salads is long, with deep roots in the culinary traditions of many cultures that have valued the benefits of this protein-rich fish and omega-3 fatty acids. Today, we will explore a simple yet savory recipe that is sure to become a favorite among your loved ones.

Ingredients

- 2 fresh tomatoes
- 1 cucumber
- 1 bunch of green onions
- 2 bunches of radishes
- 1 head of lettuce (ideally iceberg or romaine)
- 1 can of tuna in its own juice, drained
- 3-4 tablespoons of extra virgin olive oil
- Juice of one lemon
- Salt and pepper, to taste

Step by step

1. Preparing the ingredients: Start by washing all the vegetables under a cold running water. Remove the stems from the tomatoes and cut them into cubes. The cucumber can be peeled or left with the skin, depending on your preference. Slice it thinly. Chop the green onions finely, and the radishes can be sliced or cut into rounds, as you prefer. Don't forget to remove the outer leaves of the lettuce and wash it well, then tear it into smaller pieces.

2. Mixing the ingredients: In a large bowl, combine the tomatoes, cucumber, green onions, radishes, and lettuce. Add the drained tuna. It is important to use quality tuna, as it will influence the final taste of the salad.

3. Dressing the salad: In a small bowl, mix the olive oil with the lemon juice, salt, and pepper to taste. You can experiment with the amount of lemon or oil, depending on your preferences - more oil will make the salad richer, while more lemon juice will add a refreshing touch.

4. Finishing the dish: Pour the dressing over the salad and gently toss to coat all the ingredients with the delicious flavors.

5. Serving: Serve the salad immediately, either on its own or alongside toasted bread or croutons. It can be an excellent side dish for grilled meat or fish.

Helpful tips

- Fresh ingredients are key: Use fresh, seasonal vegetables for optimal taste. Buy from markets or local farmers if possible.
- Vary the ingredients: You can add olives, corn, or avocado to make this salad even richer. Also, experimenting with different types of tuna (in oil or water) can bring different flavor nuances.
- Keep the salad fresh: If you don't consume all the salad immediately, store it in the refrigerator in an airtight container, but it is recommended not to add the dressing until serving to avoid the salad getting soggy.
- Give it a twist: Instead of tuna, you can experiment with grilled salmon or chicken to create a slightly different version.

Nutritional benefits

This tuna salad is not only delicious but also packed with nutritional benefits. Tuna is an excellent source of quality protein, and fresh vegetables provide a significant amount of vitamins and minerals. Tomatoes are rich in lycopene, a powerful antioxidant, while cucumbers ensure hydration. This salad is also low in calories, with approximately 200-250 calories per serving, depending on the amount of oil used.

Frequently asked questions

1. Can I use tuna in oil? Absolutely! Tuna in oil can add extra flavor, but you'll want to adjust the amount of oil you use in the dressing.

2. What else can I add to the salad? You can add ingredients like avocado, olives, or even feta cheese to diversify the flavor.

3. How can I keep the salad fresh? Keep the salad in the refrigerator in an airtight container and avoid adding the dressing until serving.

4. Can it be served warm? Although the salad is ideal cold, you can try adding grilled tuna or roasted vegetables for a warm version.

Combining this salad with a glass of white wine or freshly squeezed juice, such as lemonade, will create a perfect meal for a warm summer day. Feel free to experiment and turn this recipe into a personalized dish that reflects your tastes. Enjoy!