Table of contents:
Video: Light Tuna Salad
Light tuna salad
How to make the Light Tuna Salad dish
- Defrost tuna, wash, dry. Dip the tuna in a mixture of sesame, thyme and salt.
- Heat oil in a frying pan and fry the tuna on all sides for 2-3 minutes. The main thing is not to overdry.
- Peel the onion and cut into rings.
- Wash the bell pepper, remove the stalk and the pith with seeds, cut into small strips.
- Wash the cherry tomatoes, cut into 4 pieces.
- Wash spinach leaves, dry on a towel.
- 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.
- Cut the fried tuna into long pieces. Place the tuna slices on top of the salad.
- 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
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 |
250 g | 250 | 57.5 | 2.5 | 0 | 252.5 |
spinach |
100 g | one hundred | 2.9 | 0.3 | 2 | 22 |
sweet red pepper |
0.5 pcs | 22.5 | 0.29 | 0 | 1.19 | 6.08 |
cherry tomato |
120 g | 120 | 0.96 | 0.12 | 3.36 | 18 |
olives |
20 g | 20 | 0.16 | 2.14 | 1.26 | 23 |
red onion |
1 PC | one hundred | 1.4 | 0 | 9.1 | 42 |
lemon |
0.5 pcs | 25 | 0.23 | 0.03 | 0.75 | 4 |
salt |
3 g | 3 | 0 | 0 | 0 | 0 |
ground red pepper |
3 g | 3 | 0.02 | 0.01 | 0.14 | 0.63 |
sesame |
2 tsp | fourteen | 2.72 | 6.82 | 1.71 | 79.1 |
dried thyme |
0.5 tsp | 3.5 | 0.32 | 0.26 | 0.94 | 9.66 |
sunflower oil |
2 tbsp | 34 | 0 | 33.97 | 0 | 305.66 |
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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- 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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