Diet salad with canned tuna: 16 recipes for weekdays and for the holiday table

With carrots and apples for winter and summer “Five-minute”

The dish is perfect in every way - richness, texture, aroma and presentation. A great way to start a new day with a serving of complex carbohydrates. Or have a hearty dinner with just a salad. The low-calorie recipe contains a lot of protein, vitamins, fiber + low-fat dressing.

A simple dietary dish made from canned tuna: everyone wants to know the recipe!

For 2 servings of 210 grams:

• Canned tuna (natural) – 125 g (1 jar)
• Carrots – 100 g
• Apple – 100 g
• Greek yogurt (or sour cream, 10%) - 2-3 tbsp. spoons
• Green onions
• Lemon juice
• Salt
• Pepper

For simple serving:

• Large leaf lettuce (Iceberg, Romaine, etc.)
• Parsley
• Lemon juice

KBJU per 100 g:

• Calorie content - 71 kcal
• Proteins - 7.2 g
• Fat - 2.3 g
• Carbohydrates - 5.2 g

How to cook.

For the recipe, cut the apple into thin short strips. It tastes best this way. A simpler option is to pass through a coarse grater. To prevent the pulp from becoming dark in the air, pour lemon juice over it and mix.

Add coarsely grated carrots. Add tuna (without liquid) and small green onion rings. Season with salt, pepper, Greek yogurt, and mix.

For an impressive presentation, distribute the salad among improvised plates of large-leaf lettuce. Pour in lemon juice and sprinkle with chopped parsley. Rate the presentation in the photo: how cute it turned out!

A simple step-by-step algorithm with photos - and even the most inexperienced cook will succeed in a diet salad with tuna. PP recipes win hearts!

An integral part of losing weight

Recipes for dietary salads with tuna (for example, as in the photo) are simple and nutritious. There is nothing harmful or unnecessary in them. Dietary nutrition has nothing to do with hunger strike. It is varied and does not exclude any types of dishes. The main requirement for healthy food is naturalness, maintaining a balance of proteins, fats and carbohydrates, and the absence of harmful chemical components.

In principle, you can choose a healthy dietary analogue for any product or prepare a dish according to a home recipe: instead of a burger, a sandwich with vegetables and a piece of grilled meat, instead of mayonnaise, homemade sauce, and instead of a store-bought salad with unknown contents, a high-quality healthy dish.

There is an opinion about salads that they do not fit into the diet. Of course, if you season the salad with mayonnaise, generously add salt, add semi-finished products, and even eat it as a snack with bread, there is no need to look for health benefits.

But there are many recipes for delicious diet salads with tuna that are beneficial and promote weight loss. After all, salad is an important meal, so don’t exclude it. This is the beginning of lunch, a quality snack, and a light dinner.

With tuna and egg and tomatoes “Colorful Coast”

Juiciness that is second to none, plus a significant amount of protein. Of course, we added tomato and chicken eggs to the ingredients. This dietary recipe is beautiful. An excellent bright treat for the holiday table!

Do you also think that diet dishes are not suitable for the holidays? A simple but incredibly luxurious canned tuna recipe will change your mind!

Ingredients for 3 servings (195 g each):

• Canned tuna (natural in its own juice) – 125 g
• Tomato - 1 pc. (100 g)
• Eggs - 2 pcs. (130 g)
• Carrots – 100 g
• Corn - 100 g

For the sauce:

• Olive oil - 1 tbsp. spoon
• Lemon juice - 1 teaspoon
• Salt, ground black pepper - to taste

KBJU per 100 g:

• Calorie content - 105 kcal
• Proteins - 8.2 g
• Fat - 6.2 g
• Carbohydrates - 4.1 g

For the sauce, combine all the ingredients and beat them with a fork.

Three carrots on a fine grater. Cut the tomato into cubes. Chop the eggs into small pieces. Mix the ingredients in a deep bowl, adding corn and tuna. Pour over the dressing and mix gently. Here it is, a gourmet's dream in the style of proper nutrition!

PP salad with tuna, egg and cheese “Greek Fantasy”

Let's turn our gaze to the south, towards the sunny Mediterranean. Festive dietary salad with tuna in the Greek tradition is piquant, healthy and an appetizing way to recharge with optimism and vitamins.

Simple, dietary, tasty, healthy - the recipe is good for everyone!

For 5 servings of 220 g each we:

• Canned tuna (in its own juice) – 185 g (1 can)
• Cherry tomatoes – 150 g
• Olives - 50 g
• Iceberg salad – 300 g
• Quail eggs - 8-10 pcs
• Feta cheese - 150 g
• Crimean (red, Yalta) onion - 1 head (50 g)

For pp refill:

• Olive oil - 2.5 tbsp. spoons
• Basil (fresh) – 10 g
• Juice of half a lemon (or lime)
• Salt, ground black pepper - to taste

KBJU per 100 g:

• Calories - 128 kcal
• Proteins - 9 g
• Fats - 9 g
• Carbohydrates - 2.8 g

Making pp sauce. Chop the basil as finely as possible. Add ground pepper and salt to it, pour in lemon (lime) juice and olive oil. Mix.

We collect food. Pillow - lettuce leaves. Let's tear them into small pieces. On top - chopped onion into rings, halves of cherry tomatoes, olives and halves of quail eggs. The composition is crowned with small cubes of feta cheese and pieces of canned tuna in its own juice. Pour the sauce over the dish and you can start a feast for the whole world!

A simple recipe and a delicious dietary treat!

Subtleties of cooking and serving

Any recipe for a diet salad with tuna is a variable dish for dinner. You can play with the recipe as you please. If you add or exclude any ingredient, the taste can change dramatically. The method of serving is no less important for the impression of the dish. A few tricks for making the best tuna salad:

1. Spicy foods speed up metabolism and help burn calories. The tuna is paired with a spicy dressing made from lemon juice, pepper and mustard.
2. For spiciness, you can add red onion to the salad.
3. In almost every recipe, oil can be replaced with mayonnaise. Instead of store-bought unhealthy sauce, you can make a sauce using sour cream with herbs and spices.
4. The salad is no less tasty if served on sandwiches or canapés made from whole grain bread, garnished with herbs. And if you wrap the salad in fresh pita bread, you will get not only an original snack, but also a lunch that is easy to take with you.

Low-calorie salad with tuna and cucumber and Chinese cabbage

Extremely juicy and low-calorie recipe. We advise you to eat it right away: ensembles with Pekinka lose texture during storage. We cook with ease - even a junior school student can handle it.

The principles of PP should be instilled in children from a young age. Health and English are the only things for which people will always say “thank you!” even the most wayward grown-up child.

We need:

• Tuna (canned in its own juice) - 80 g
• Beijing cabbage – 100 g
• Cucumber – 70 g (1 medium)
• Red bell pepper – 30 g (⅓ whole)
• Canned corn – 25 g
• Olive oil - 1 teaspoon (5 g)
• Salt - to taste

Yield - 310 g

KBJU per 100 g:

• Calorie content - 61 kcal
• Proteins - 12.2 g
• Fat - 3.2 g
• Carbohydrates - 2.6 g

Let's start with slicing. In a common bowl, finely chop the bell pepper and cabbage. Cut the cucumber into narrow cubes. Add corn and tuna. Add oil, salt and mix thoroughly. Just a couple of minutes - the dietary treat is ready!

A step-by-step recipe with photos - and any job becomes simple!

A juicy diet salad beckons you to treat yourself!

With tuna and cheese and raw beets “Winter”

Men will be 100% happy with this salad! The calorie content is combined with simple preparation. The finished treat is original, healthy and, of course, dietary.

For 2-3 servings:

• Tuna (in its own juice, without liquid) - 140 g
• Beetroot (raw) - 2-3 heads (250 g)
• Cheese cheese (or mozzarella cheese) - 130 g
• Lemon juice - 1 tbsp. spoon
• Olive oil - 2 tbsp. spoons
• Mustard (beans) - 2 teaspoons
• Ground mixture of black and allspice - ½ teaspoon (or less, try)
• Salt - ½ teaspoon

Yield - 560 g

KBJU per 100 g:

• Calories - 155 kcal
• Proteins - 12.2 g
• Fat - 9.3 g
• Carbohydrates - 5.5 g

How we do it.

Grind the beets on a fine grater. Pure the tuna. Cut the mozzarella into small pieces. Combine everything and add dressing ingredients - mustard, oil, salt, pepper. Vigorous work with a spatula - the treat is ready. Nourishing and fast, wonderful recipe!

A simple diet salad with canned tuna: while everyone is washing their hands, dinner is ready!

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 - 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 canned tuna salad in a matter of minutes.

This is especially convenient when you need to quickly prepare breakfast, dinner or treat unexpected guests.

Why do I recommend using canned fish for salads? Yes, because such canned food for the most part fully meets the principles of PP (no sugar, vinegar, etc.), and at the same time they are very helpful for lazy housewives like me - open and use! There is no need to clean, disassemble, or cook fish. Beauty!

Any pp salad with tuna, canned in oil or without it, is just a godsend for a follower of proper nutrition. High-quality tuna oil supplies the body with niacin and B vitamins. Thanks to the increased fat content, we can get better absorption of vitamin A, thiamine and phosphorus.

Tuna canned in its own juice is irreplaceable when you need to create an artificial calorie deficit and lose a couple of kilograms.

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 losing weight.

It must be remembered that tuna is a fairly expensive fish, so canned fish cannot be cheap. It is better to choose products from well-known manufacturers who have established 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 recipes for salads with canned tuna. Our authors have collected the most successful ones that correspond to the basics of a healthy lifestyle and proper nutrition.

PP Niçoise with tuna: simplicity and sophistication

This recipe is my favorite.

How delicious it looks!

And how delicious it is like in a restaurant - just magical!

This pp salad with tuna, tomatoes, green beans and egg is an excellent example of how tasty and varied a pp menu can be.

Nutritional value per 100 g:

1. Calories: 124
2. Proteins: 10
3. Fats 9
4. Carbohydrates: 1,5

Ingredients:

• tuna in its own juice - 1 can (200 g)
• tomatoes - 1 large or 4 cherry
• boiled eggs - 2 chicken or 6 quail
• green beans - 100 g
• lettuce - a small bunch
• olives - 5-6 pcs.
• anchovies - 4-5 pcs.

for refueling:

• lemon juice - 1 tsp.
• olive oil - 2 tbsp.
• garlic - 1 small clove
• salt - to taste
• mustard powder - 1 tsp.
• dried herbs - to taste and optional

Cooking process:

1. First, let's prepare the products. Drain the liquid from the canned food and mash it a little. Boil hard-boiled eggs, peel. Boil green beans in salted water with a drop of lemon juice - 7 minutes after boiling. If you have a frozen product, then there are 3 options: boil raw frozen as well as fresh, blanched - 3 minutes after boiling, already cooked - 1 minute.
2. Now we’ll make the dressing by blending all the ingredients in a blender until the color changes (it should become opaque and yellowish). Attention! The presence of mustard (precisely in powder) is important for consistency. In the original, you can take the usual ready-made one, but sometimes there is a lot of sugar, vinegar and other unnecessary additives.
3. Everything is ready, you can assemble the Nicoise. Place coarsely torn lettuce leaves on a large flat plate and sprinkle with a little sauce.
4. Next - boiled and cooled beans. A little sauce again.
5. In the center - all the tuna. Around it are randomly chopped large tomatoes and slices of eggs.
6. Top with olive rings and anchovies. The final chord is the remaining sauce.

The traditional version also has potatoes, but I like it better without them, the flavors are brighter. Niçoise, by the way, is also prepared with regular beans; it can generally be classified as a bean salad, a selection of which is here.

Tuna salad: dietary recipe for dinner

This low-calorie salad is prepared with tuna in its own juice.

This fish is lower in calories than canned fish with oil.

Fresh vegetables give the salad a delicate variety of flavors, and the absence of additional dressing will make it minimal in calories.

The recipe is simple and dietary, but believe me, on the New Year’s table, for example, it will be the first one to be literally swept away!

Nutritional value per 100 g:

1. Calories: 73
2. Proteins: 8
3. Fats 3
4. Carbohydrates: 3

Products:

• avocado – 1 pc.
• bell pepper – 1 pc.
• leek – 1 pc.
• tomatoes – 1-2 pcs.
• lettuce - a small bunch
• cucumber - 1 pc.
• dill - optional
• lime juice - to taste
• tuna in its own juice – 200 g

Preparation:

1. Peel and pit the soft-fleshed avocado and puree it with a fork. If you have an avocado with dense pulp, also peel it, but do not mash it, but cut it into cubes.
2. Chop canned food if necessary.
3. Cut the cucumber, tomato, seeded pepper and onion into medium pieces.
4. Chop the dill.
5. If avocado puree is prepared, it must be mixed with chopped fish. Avocado cubes are added to the salad at the same time as cucumber, onion, dill and cherry tomatoes.
6. Combine all ingredients, mix lightly.
7. Tear the lettuce leaves and place on a serving plate or in a salad bowl. Place canned tuna salad on them and sprinkle with lime juice.

PP salad with tuna and egg

Canned tuna salad in oil with egg is an excellent dietary recipe for dinner.

It is rich in protein and contains many useful microelements, while it contains only 4 products!

This snack will definitely be appreciated by those who go to the gym or do fitness - it contains almost 20% protein!

Nutritional value per 100 g:

1. Calories: 192
2. Proteins: 18,8
3. Fats 12
4. Carbohydrates: 1

What do you need:

• canned fish, preferably in oil – jar, 200 g
• boiled eggs - 3 chicken or 6 quail
• green onions – 5-10 feathers
• any nuts or seeds (sesame, sunflower seeds, pumpkin, pine nuts, walnuts, etc.) - 1 tbsp.

How to cook:

1. Prepare the canned food (drain off excess fat, mash a little with a fork), and peel the eggs and either mash with a fork or grate.
2. Chop the onion. If desired, you can add a couple of leaves of sorrel, arugula, and cress to the onions.
3. Combine fish, eggs and onions, mix. Sprinkle with chopped nuts.

This salad can be served on bread as a sandwich mixture.

Festive recipe “Mimosa”

Remember Mimosa salad? You've probably seen this one more than once at feasts.

My husband really likes it! Therefore, its pp analogue is mandatory for our family holidays.

This is a very elegant and tasty puff salad.

It's quite easy to prepare.

All vegetables for it should be boiled unpeeled and over low heat or baked in foil in the oven . It is clear that store-bought mayonnaise will not suit our dishes, which means we choose any recipe for pp-mayonnaise here.

Nutritional value per 100 g:

1. Calories: 108
2. Proteins: 8
3. Fats 5,3
4. Carbohydrates: 5,5

What you will need:

• tuna without oil – 200 g
• carrots – 1 pc.
• potatoes – 2 pcs.
• boiled eggs – 2 pcs.
• pickled cucumber – 1 pc.
• onion - 1 pc.
• pp-mayonnaise - 150 ml.

Step-by-step preparation:

1. Grate carrots, potatoes, eggs (yolks and whites separately) - each product into its own plate, since we need a layered salad.
2. Mash the fish if necessary.
3. Peel the pickled cucumber and cut into cubes.
4. Chop the onion as thoroughly as possible, scald with boiling water - this will remove the bitterness.
5. Lay in layers. The order is as follows: potatoes, cucumbers, fish, onions, whites, carrots, yolks.
6. Spread each layer, except the last one, with mayonnaise.
7. You can make a shared plate, or you can arrange it in portions - such a salad looks very impressive if there is a special serving ring.
8. Mimosa salad with tuna should sit in the refrigerator for at least 2 hours, just don’t forget to cover the plates to prevent the yolks from scorching.

PP salad with canned tuna and vegetables and corn

Summer is in every fork! A quick, extremely simple and unexpectedly tasty dish.

Ingredients for 3 servings of 220 g:

• Canned tuna – 150-180 g
• Lettuce (large leaves) - 2 pcs.
• Sweet bell pepper (red) - 1 pc.
• Olives (pitted, large) - 5-8 pcs.
• Greens (cilantro or parsley) - 4-5 sprigs
• Canned corn - 2 tbsp. generously heaped spoons

Diet recipe for a slim figure!
For refueling:

• Garlic - 2 cloves fresh or ½ teaspoon granulated
• Activia yogurt (thick, without additives) – 1 jar
• Salt, ground black pepper, seasonings - to taste

Yield - 660 g

KBJU per 100 g:

• Calories - 57.5 kcal
• Proteins - 7.5 g
• Fats - 1 g
• Carbohydrates - 4.6 g

Filling. Add garlic to yogurt. If you take it fresh, put it through a press. Season with salt and seasonings to taste. Stir.

Salad. Remove the thick center of the lettuce leaves and cut the remainder into short, narrow strips. Chop the olives into neat quarters. Bell pepper - small pieces.

Mash the canned fish with a fork. Chop the greens to taste. Some people like it very little, while others love it when you can feel the pieces of parsley.

We connect the cuts together. Add corn. Add sauce and stir. Here it is, a diet salad with tuna that you can’t take your eyes off!

PP breakfast with tuna

What could be tastier than a tuna omelette? We offer an interesting breakfast option:

• 3 whites + 1 yolk.
• 80 grams of tuna.
• greenery.
• 10 grams of low-fat sour cream.
• salt and spices to taste.

Beat the whites with the yolk, add salt, add spices and fry on both sides. Then put tuna on one side and sour cream on the other. Cover the omelette with the other side and cook for another 3 minutes over low heat. Sprinkle the finished omelette with herbs.

PP squid for dinner - recipe

With egg and pickled cucumbers

A simple set of ingredients, where crispy wayward cucumbers play the first fiddle. Why not a festive salad with tuna in Russian! Very appetizing and couldn’t be simpler.

A simple dietary recipe with tuna - cooked instantly, eaten even faster!

For 3-4 servings:

• Tuna (light, in its own juice) – 150-180 g
• Onion (regular white or “Crimean” red) - 1 head
• Cucumbers (pickled) - 2-3 medium
• Boiled eggs - 3 pcs.
• Mayonnaise - 3 tbsp. spoons
• Salt, pepper - to taste

Mash the tuna pulp with a fork. Chop the onions and cucumbers into small cubes. Grate the eggs on a coarse grater. Salt, pepper, mix, let stand for 10-15 minutes so that all components become friends. Enjoyment guaranteed!

A delicate salad will sparkle in a new way if you add 2-3 tablespoons of canned corn to it.

Learn many ways to make homemade diet mayonnaise.

With cottage cheese

Cottage cheese is not a frequent guest in various salads, but past recipes have easily proven that tuna can be combined with a wide variety of foods. So there is no need to be surprised by its proximity to cottage cheese - you just need to prepare a dish according to this recipe and try it. And if it all works out, you will need to buy:

• Mixture of spinach and arugula – 50–100 g.
• Tuna – 100 gr.
• Grained cottage cheese (6%) – 150 gr.
• Sunflower seeds, salt, pepper to taste.

And the salad is prepared in three steps:

1. Wash and dry the spinach and arugula. Place in a deep plate.
2. Add fish, cottage cheese.
3. Sprinkle everything with seeds and then mix.

The salad is ready, it does not need to be dressed with anything, since it is difficult to choose a dressing that will not spoil either the fish or the cottage cheese.

This tuna salad without eggs takes 10 minutes to prepare, here per 100 grams there will be 105 kcal, and BJU - 11/6.2/1.3.

Simple PP salad with tuna and avocado “Harmony”

Let's prepare this juicy version in a matter of minutes. And how cute it will turn out! Real jam.

Ingredients:

• Canned tuna (in its own juice) - 150 g
• Avocado - 1 pc.
• Eggs (hard-boiled) - 3 pcs.
• Ground red paprika - 4-5 pinches
• Mayonnaise (according to PP principles) - 2 tbsp. spoons
• Salt, pepper - to taste

Press with a fork and combine eggs, avocado and tuna.

Salt, pepper, season with mayonnaise or sour cream, sprinkle with paprika or turmeric, mix vigorously. That's all!

This diet salad looks especially impressive on a diet bread. You won’t find a more satisfying and healthier spread!

How to make tuna salad for weight loss

This dish turns out incredibly tasty, despite the fact that it is included in the category of dietary salads. The only difference is that when it is introduced into the main diet, extra pounds will not appear, but, on the contrary, will quickly disappear.

Ingredients:

• tuna in its own juice – 1 b.;
• cucumber – 1 pc.;
• eggs – 3 pcs.;
• onion – 1 pc.;
• sour cream - for dressing;
• salt and pepper.

Preparation:

Use a fork to separate the canned fish fillet into small pieces. Boil the eggs so that the yolk is hard-boiled. Cut the fresh cucumber into small cubes, also the onion, and chop the eggs. Combine sour cream with ground black pepper and a little salt. Assemble the salad in layers, starting with the fish, and then in random order, coating with sauce.

Canned tuna with beans “Classics PP” - video recipe

A simple salad with canned tuna, cucumbers and tomatoes turns into a gourmet feast with just a flick of the wrist. And we just put it in the beans. Wonderful recipe!

Ingredients:

• Canned beans - 200 g
• Tuna (natural, in its own juice) – 200 g
• Cucumbers - 2 pcs.
• Tomatoes - 4 medium

For dietary dressing:

• Lemon juice and olive oil
• Aromatic herbs, salt and pepper - to taste

The preparation of the dish is explained in a short video. Thanks to proper nutrition, the girl-author was able to lose many extra pounds. Now she shares the secrets of success with everyone who strives for slimness and health.

How to make Greek PP salad with canned tuna

Greek salad is a favorite of millions. Today we will put canned tuna in it. A well-known taste will sparkle with new colors!

Ingredients for 4 servings:

• Tuna (in its own juice) – 150 g
• Sweet bell pepper (red) - 1 medium
• Capers (small or medium) - 1 tbsp. spoon
• Olives (pitted) - 7-8 pcs.
• Crimean (Yalta, red) onion - ½ medium onion
• Parsley (coarsely chopped) - 1 tbsp. generously heaped spoon
• Mayonnaise - 2 tbsp. spoons
• Lemon juice - 1 tbsp. spoon
• Salt, pepper - to taste (most likely, you can do without them)

Cut the olives into quarters, and the onions and bell peppers into small cubes. Mine tuna with a fork. Mix the ingredients together, add capers (you can also trim them, if desired), season with mayonnaise, pour in lemon juice, sprinkle with parsley crumbs. Stir: and here it is, heavenly pleasure!

You need to salt the salad a little at a time, because capers already contain a considerable supply of salt. Serve impressively - in a cut tomato, as in the photo below.

A simple dietary recipe with an incredibly impressive presentation!

With cucumber and apple “New Classic” - video recipe

The classic American version of salad with canned tuna does not offer a variety of ingredients. Tuna itself + mayonnaise + celery stalk. Whether it’s the broad Russian soul! There are more ingredients, the satiety has increased, and the taste is unparalleled. Prepare yourself too.

We need:

• Tuna in its own juice – 1 can
• Eggs (hard-boiled) - 3 pcs.
• Cucumber - 3 medium
• Celery - 3 stalks
• Green apple (hard, sweet and sour, crispy) - half
• Crimean (red, Yalta) onion - ⅓ of a large head
• Mayonnaise - 2 tbsp. spoons

Cut all the vegetables into small cubes, mix with tuna crushed with a fork, season with mayonnaise, pepper, salt and mix well. A laconic video will help us follow the recipe without a hitch.

PP salad with tuna and cucumber and avocado “Japanese style”

This unexpected but simple recipe will appeal to those PP fans who cannot imagine life without sushi and other Japanese dishes. Original, fresh, tasty and nutritious.

Dietary recipe for salad with canned tuna in Japanese style: appetizing, creative, unforgettable!

Ingredients:

• Canned tuna (in its own juice) - 100 g
• Avocado - 1 medium
• Capers - 10-12 pcs (replace green olives)
• Lemon juice - 2 teaspoons
• Cucumber - 1 pc.
• Nori seaweed (buy in the Japanese food section of the supermarket)
• Salt - to taste
• Rice - 30 g
• Water (for cooking) - 100 g
• Parsley (finely chopped) - a couple of pinches
• Sesame seeds (white and black)

Easy to prepare.

Pour rice into boiling water and cook until tender - 25 minutes. Salt, add lemon juice (1 teaspoon) and mix. We form 4 bars. Keep your hands wet so the rice doesn't stick.

A step-by-step recipe with photos is a guarantee of sustainable success!

Cut the cucumber into thin slices. Mash the avocado pulp with a fork, pour in 1 teaspoon of lemon juice, stir. Add chopped capers. Use a spoon again until smooth.

We form a dietary salad in layers: below - avocado, on top - tuna. Each serving is accompanied by cubes of rice with strips of nori seaweed and slices of cucumber laid on top. Sprinkle with herbs and sesame seeds. Excellent lunch in oriental style!

Diet salad with tuna and cucumber and cheese for the holiday table

What would a salad be for a holiday without an original presentation? Let's collect the treat in a simple glass, and the menu will be remembered for a long time. Let's dare!

Original recipe and unforgettable presentation!

Ingredients:

• Canned tuna (in natural juice) -170 g
• Eggs (boiled) - 3 pcs
• Cucumber (fresh) – 150 g
• Cheese (hard varieties, fat content 20%) - 100 g
• Olives (black, pitted) - 80 g
• Walnuts - 30 g

For the sauce:

• Kefir cream - 200 g (from 900 g kefir). Replace with the same amount of thick sour cream or Greek yogurt
• Mint – 10 leaves
• Salt - ½ teaspoon
• Ground black pepper - ⅓ teaspoon

Yield - 930 g

KBJU per 100 g:

• Calories - 153 kcal
• Proteins - 13 g
• Fat - 8.8 g
• Carbohydrates - 6.3 g

Preparation. Cut the eggs into small cubes or grate them on a coarse grater. Let's turn the cucumbers into thin straws. Divide the olives into miniature rings. Let's pass the cheese through a fine grater. Let's detail the nuts - wrap them in a sheet of parchment and go over them a couple of times with a rolling pin.

Kefir sauce. Place the package with kefir in the freezer overnight. In the morning, print it out and put the frozen mass in a gauze bag. Hang over a bowl. Let it sit for 12-15 hours. The finished cream mass will remain in the bag, and the serum will go into the basin.

Don't want to strain?

Replace kefir cream with natural thick yogurt. Thicker sour cream will also work.

Place the kefir cream in a bowl and add mint leaves (without the stem). Add pepper and salt. Beat with a blender until smooth. We transfer the whipped sauce into a plastic bag, cut off the tail with scissors - this way we can easily and simply squeeze out the required amount

Use a cooking bag with a shaped nozzle to get a beautiful result, like in the photo.

Assembly. Place the tuna on the bottom layer. Squeeze out a little cream. Lay out the eggs, followed by cream - cucumber - sauce - olives - grated cheese - a few specks of cream - sprinkle of nuts and mint leaves. A true brilliance in nutritional principles!

How to prepare PP salad with tuna and avocado for the holiday

Creative presentation, aromatic dressing, health benefits and exquisite taste. This salad has every chance of becoming your favorite.

Ingredients for 10-11 cheese tartlets:

• Tuna (in its own juice) – 140 g
• Hard cheese (20% fat) - 220 g
• Avocado – 200 g (1 piece)
• Sweet bell pepper – 200 g (1 piece)
• Olives (green) - 60 g
• Lemon juice - ½ teaspoon

For refueling:

• Dijon mustard - 1 teaspoon
• Olive oil - 1 tbsp. spoon
• Lemon juice - ½ teaspoon
• Salt - ½ teaspoon
• Ground black pepper - ⅓ teaspoon

KBJU per 100 g:

• Calories - 157 kcal
• Proteins - 10.6 g
• Fats - 11 g
• Carbohydrates - 4.5 g

Making cheese tartlets. Fill the silicone molds with cheese - 20 g for each. Place in the microwave for 30 seconds. Take it out, let the cheese cool, distribute the mixture throughout the entire mold. Place another cup on top so that the cheese is between two silicone molds. Place in the refrigerator for 20 minutes.

On a note!

You can melt the cheese into baskets either in the oven or in a regular frying pan. The last method is the simplest. This is exactly what we did in the next recipe.

Prepare the sauce. Mix olive oil, Dijon mustard, lemon juice, salt and pepper.

We collect the salad. Cut the avocado pulp into small pieces and pour in lemon juice. Add small diced bell peppers, tuna and olive slices. Fill with sauce. Mix, distribute among tartlets and take out the treat to the guests.

It is interesting to compare the cost of such a salad with traditional Olivier salad. Both a salad with tuna and the same amount of Olivier will cost you about 300-350 rubles. Yes, yes, you can take care of your health beautifully and without extra costs.

How to cook tuna in the oven - recipe

How to bake tuna so that it is a dietary dish?

• 350 grams of tuna. Cut into pieces. Salt, pepper, add spices and leave to marinate for about 40 minutes.
• 200 grams of broccoli and cauliflower. We disassemble into small inflorescences.
• 1 medium carrot.
• 1 bell pepper.
• any greens.
• spices to taste.
• 1 teaspoon olive oil.

We combine all the vegetables, put them in a bag, add a spoonful of oil, spices and mix everything thoroughly so that the oil saturates all the vegetables.

Grease the foil with a little oil and place the vegetables and fish on it, close tightly. Let's make two of these bags. Bake for about 40 minutes at 180 degrees.

Another holiday recipe with tuna and avocado

Easily digestible protein and healthy fats - the most delicious salad with canned tuna. Serve as an appetizer. 10 minutes - and simple pleasure is on your plate!

Don't forget!

Aesthetics in serving is an important part of proper nutrition, because healthy digestion begins with the look at food.

Ingredients:

• Canned tuna (in its own juice) – 50 g
• Hard cheese (for example, Parmesan) - 50 g
• Curd cheese - 30 g
• Avocado – 50 g
• Salt, ground black pepper - to taste
• Red pepper (for decoration) - 1 pc.

KBJU per 100 g:

• Calories - 41.9 kcal
• Proteins - 2.9 g
• Fat - 3.2 g
• Carbohydrates - 0.4 g

Preparation.

Place cheese in small tortillas on the pan. Melt them into small pancakes. We wrap the still hot cake around the glass, turned upside down. The cheese will cool down: it will form a basket.

Throw tuna, avocado pulp, cottage cheese, salt and pepper into a blender. Swish-swish. Fill the cheese baskets with the resulting paste. Sprinkle with red pepper pieces. True splendor!

Nutritionists' opinions on tuna

Nutrition experts say that tuna is beneficial for women and men, from adolescence to old age. But in order to get only the benefits of the product, you need to choose and prepare it correctly. When losing weight, it is recommended to prepare dishes from fresh or canned tuna in its own juice. Before eating fish, you should consult your doctor about the presence or absence of contraindications (allergy, pregnancy, kidney dysfunction, age under 3 years).

To lose weight, tuna needs to be steamed, boiled, baked or fried without oil. It is enough to eat dietary salads 2-3 times a week, 150-200 g at a time. To keep losing weight, you need to eat right and exercise.

Alexey Kovalkov, nutritionist

A popular doctor strongly advises including dietary tuna salads in your diet. He claims that fish is rich in Omega-3 fatty acids, which speed up metabolic processes and fat burning. In addition, the product protects against cardiovascular diseases and cancer. And vitamin D prevents the formation and growth of blood vessels that feed tumors.

Margarita Koroleva, nutritionist

The nutritionist says that tuna is an excellent source of easily digestible protein and other nutrients. However, she reminds that fish may contain salts of heavy metals (mercury, cobalt, cadmium). That is why it is not recommended for pregnant women, nursing mothers, or children under 3 years of age. To saturate the body with the beneficial substances that tuna contains, it is enough to eat 2 times a week. To avoid poisoning, weakened immunity and other problems, you need to choose small young fish.

Lidia Ionova, nutritionist

The founder of the nutrition center claims that fresh tuna can be replaced with canned tuna, but only in its own juice, not in oil. When choosing a product, you need to study the label, which indicates the composition, information about the manufacturer, expiration dates, and storage conditions. The nutritionist recommends buying canned food in glass containers rather than tin containers, or at least checking them for defects. If the canned food is of high quality, the broth will be clear with a pleasant fishy aroma and light sourness, which is characteristic of tuna.