Salad with arugula and canned tuna

Fresh, delicious, simple, light, vitamin-rich, without mayonnaise! Salad with arugula and canned tuna is prepared in a few minutes, eaten even faster. Balanced, healthy, made from fresh vegetables, herbs and canned fish, it will easily replace a full late dinner!
PearlAuthor avatar
Recipe author
Contest participant The best of the new recipes - for professionals

Composition / ingredients

servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 55 % 6 g
Fats 9 % 1 g
Carbohydrates 36 % 4 g
47 kcal
GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 10 min
  1. Step 1:

    Step 1.

    How to make a salad with arugula and canned tuna? Prepare all the products listed in the recipe. You can change the volume and composition of greens to suit your tastes and preferences.

  2. Step 2:

    Step 2.

    Peel the carrots and onions. If possible, take red, shallots or white onions. These three varieties have a mild taste and are great for vegetable mixes. Rinse the Peking cabbage leaves, arugula and vegetables in clean water and dry well with a kitchen towel or paper napkins. There should be no excess water on the products.

  3. Step 3:

    Step 3.

    Cut the Peking cabbage into thin strips, as in the photo and send it to a deep salad bowl.

  4. Step 4:

    Step 4.

    Grate the carrots on a coarse grater or on a grater for Korean salads. Add to the cabbage.

  5. Step 5:

    Step 5.

    Then send the arugula. Instead of rucolla, you can add any salad leaves to your taste to the salad. It can be spinach leaves, corn lettuce, iceberg and so on.

  6. Step 6:

    Step 6.

    Cut the onion into thin feathers or half rings. Put the canned tuna and onion in a salad bowl. Try to preserve the integrity of the pieces of fish, so with further mixing the tuna will not turn into porridge.

  7. Step 7:

    Step 7.

    Remove the olives from the brine and add to the salad. Fruits of different colors look beautiful and appetizing.

  8. Step 8:

    Step 8.

    Salt the finished salad to taste, add ground peppers and fresh herbs, chopped finely. Pour a small amount of olive oil or vegetable oil and lemon juice.

  9. Step 9:

    Step 9.

    Mix the salad gently before serving. Ready!

Salad with fresh herbs, cabbage and canned tuna is incredibly healthy. It contains a lot of vitamins necessary for the human body.

Canned tuna contains omega-3 and omega-6 fatty acids, which are beneficial for the cardiovascular system. In turn, the high content of vitamins B6 and B12 support the proper functioning of the nervous system. 

Tuna is low in calories, so it is ideal for those who watch their figure. It is added to all kinds of vegetable salads, tuna sandwiches are made for snacks, added to soups and so on. 

Bon appetit!

Shake the can before buying. The more liquid there is in it, the smaller the fish.




Caloric content of the products possible in the composition of the dish

  • Onion - 41   kcal/100g
  • Lemon - 16   kcal/100g
  • Lemon zest - 47   kcal/100g
  • Carrots - 33   kcal/100g
  • Dried carrots - 275   kcal/100g
  • Boiled carrots - 25   kcal/100g
  • Ground black pepper - 255   kcal/100g
  • Olives - 115   kcal/100g
  • Chinese cabbage - 16   kcal/100g
  • Salt - 0   kcal/100g
  • Fresh frozen soup greens in a package - 41   kcal/100g
  • Greenery - 41   kcal/100g
  • Arugula - 25   kcal/100g
  • Canned tuna in its own juice - 96   kcal/100g

Similar recipes