Blagica Bell
There is always a salad and tuna is used in many ways in the kitchen. What could be more obvious than creating a tuna salad.
Is tuna healthy? This question very often leads to great discussions, but it can definitely be answered in the affirmative. The meat contains little fat and a lot of high-quality protein, iodine and zinc as well as vitamin D. The valuable omega-3 fatty acids are also found in relatively large quantities in tuna.
The fish is rarely eaten fresh, many people eat canned tuna. Compared to the fresh version, the nutritional value is slightly different.
Since the fish is usually preserved in oil, it contains up to 30% more fat, i.e. calories. If the fish is pickled in sunflower oil, for example, it also contains more vitamin E.
But now for the quick recipe.
Recipe
Tuna Salad
Ingredients
- 2 cans of tuna in oil (a drained weight 130 g)
- 150 g corn
- 20 green olives
- 1 red pointed pepper
- 3-4 shallots
- 1 clove garlic
- 1 lemon
- 7 tbsp remoulade / mayonnaise
- ½ bunch parsley
- 1 spring onion
- 1 tsp olive oil
- 1-2 tsp white balsamic vinegar
- 1 tsp salt
- 1 tsp pepper
- 1 tsp vegetable broth
Instruction
- Peel the shallots and cut into small cubes, as well as the clove of garlic.
- Heat a little oil in a small pan and sauté the shallots and garlic lightly; they should not take on too much colour. Set aside to cool. The sautéed onions give the salad a special taste.
- Open the tuna cans and drain. Place in a bowl and roughly chop.
- Also drain the corn and cut the olives into small pieces or rings.
- Cut the peppers into small cubes and also cut the fresh spring onions very small. Finely chop the parsley.
- Add all the ingredients to the tuna and stir together.
- Add the spices, mix and taste.
- The light and fresh salad is ready.
Nutrition
You serve a light, healthy salad that combines vegetables and fish.
Enjoy your meal!
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