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Video: Light Tuna Salad

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Video: BEST TUNA SALAD RECIPE | easy & healthy 2023, February
Light Tuna Salad
Light Tuna Salad
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Light tuna salad

Light tuna salad
Light tuna salad

How to make the Light Tuna Salad dish

  1. Defrost tuna, wash, dry. Dip the tuna in a mixture of sesame, thyme and salt.
  2. Heat oil in a frying pan and fry the tuna on all sides for 2-3 minutes. The main thing is not to overdry.
  3. Peel the onion and cut into rings.
  4. Wash the bell pepper, remove the stalk and the pith with seeds, cut into small strips.
  5. Wash the cherry tomatoes, cut into 4 pieces.
  6. Wash spinach leaves, dry on a towel.
  7. Put spinach, onion rings, cherry tomatoes, bell peppers, olives in a salad bowl. Salt and pepper everything to taste, season with 2 tablespoons of vegetable oil and sprinkle with 2 tablespoons of lemon juice. Stir the salad.
  8. Cut the fried tuna into long pieces. Place the tuna slices on top of the salad.
  9. Serve the fish salad immediately.

A fresh and light tuna salad is a great offer for those looking for weight gain. Serve this salad immediately after cooking. Tip: fry the tuna for literally 2-3 minutes on each side, so as not to dry the fish.

Enjoy your meal! Ingredients for the Light Tuna Salad recipe:

  • Tuna (fillet) - 250 gr.
  • Spinach (fresh) - 100 gr.
  • Bulgarian pepper - 1/2 pc.
  • Cherry tomatoes - 120 gr.
  • Olives (pitted) - 20 gr.
  • Red onion (small) - 1 pc.
  • Lemon - 1/2 pc.
  • Salt (to taste) - 3 gr.
  • Ground pepper (to taste) - 3 gr.
  • Sesame seeds - 2 tsp
  • Dry thyme - 1/2 tsp
  • Vegetable oil (for refueling) - 2 tbsp.
  • Vegetable oil (for frying) - 2 tbsp.

Nutritional value per 100 grams

Calories: 146.5 kcal.

Protein: 9.1 gr.

Fat: 11 gr.

Carbohydrates: 2.8 gr.

Servings: 2 Salads Breakfast Lunch Dinner Snack Party Child Separate Diabetic Plate Less than 30 minutes

Step 1. Sprinkle tuna with sesame seeds, thyme and season with salt
Step 1. Sprinkle tuna with sesame seeds, thyme and season with salt
Step 2. Fry in vegetable oil on both sides
Step 2. Fry in vegetable oil on both sides
Step 3. Cut the onion into rings
Step 3. Cut the onion into rings
Step 4. Rinse the tomatoes and cut into slices
Step 4. Rinse the tomatoes and cut into slices
Step 5. Pepper to remove seeds and cut into small strips
Step 5. Pepper to remove seeds and cut into small strips
Step 6. Add vegetables, spinach and olives to a salad bowl, season with oil and drizzle
Step 6. Add vegetables, spinach and olives to a salad bowl, season with oil and drizzle
Step 7. Cut the fried tuna into thin pieces. Place on top of the salad
Step 7. Cut the fried tuna into thin pieces. Place on top of the salad
Ready dish: light tuna salad
Ready dish: light tuna salad

Components and calorie content of the "Light Tuna Salad" recipe

(calorie and bju data are calculated approximately, excluding boiling and frying)

Product Measure Weight, gr Bel, gr Fat, gr Angle, gr Cal, kcal
Fresh tuna
Fresh tuna

fresh tuna

250 g 250 57.5 2.5 0 252.5
Spinach
Spinach

spinach

100 g one hundred 2.9 0.3 2 22
Sweet red pepper
Sweet red pepper

sweet red pepper

0.5 pcs 22.5 0.29 0 1.19 6.08
Cherry tomato
Cherry tomato

cherry tomato

120 g 120 0.96 0.12 3.36 18
Olives
Olives

olives

20 g 20 0.16 2.14 1.26 23
Red onion
Red onion

red onion

1 PC one hundred 1.4 0 9.1 42
Lemon
Lemon

lemon

0.5 pcs 25 0.23 0.03 0.75 4
Salt
Salt

salt

3 g 3 0 0 0 0
Ground red pepper
Ground red pepper

ground red pepper

3 g 3 0.02 0.01 0.14 0.63
Sesame
Sesame

sesame

2 tsp fourteen 2.72 6.82 1.71 79.1
Dried thyme
Dried thyme

dried thyme

0.5 tsp 3.5 0.32 0.26 0.94 9.66
Sunflower oil
Sunflower oil

sunflower oil

2 tbsp 34 0 33.97 0 305.66
Sunflower oil
Sunflower oil

sunflower oil

2 tbsp 34 0 33.97 0 305.66
Total 729 66.5 80.1 20.5 1068.3
1 serving 365 33.3 40.1 10.2 534.1
100g one hundred 9.1 eleven 2.8 146.5

Recipe card

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Image
Image
  • Salads
  • Calories: <200
  • Proteins: <10
  • Fats: 5-15
  • Carbohydrates: <20
  • Breakfast
  • Lunch
  • Dinner
  • Snack
  • Celebration
  • To kid
  • Separate
  • Diabetic
  • Plate
  • Less than 30 minutes

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