Published: 05/10/2017
Posted by: drug
Calories: Not specified
Cooking time: 10 min

Cooking time: 10 minutes

To prepare the salad we need:

- canned tuna in vegetable oil - 1 b.;
- pickled seaweed - 200 gr.;
- red lettuce onion - 1-2 pcs.;
- a mixture of peppers.

Step by step recipe with photo:

1. Prepare all the necessary ingredients for a lean salad.
2. For our dish, you will need pickled seaweed without additives. Such a product is not uncommon on the shelves of our supermarkets today, it is important that kelp is fresh and tasty. Chop the seaweed with a knife to make it easier to eat the salad, and put it in a deep salad bowl.

3. Peel and cut the red lettuce into small cubes, add it to the seaweed.

4. Open a jar of canned tuna, take out the fish and mash it with a fork, transfer it to a salad bowl with the rest of the ingredients. You can use tuna salad for cooking, it is already chopped in a jar, moreover, such canned food is a little cheaper than whole tuna pieces. I also want to draw your attention to such.

5. Thoroughly mix all the ingredients of the lean salad and season with ground pepper mixture to your liking. If the finished salad seems dry to you, add a little vegetable oil from a can to it. Now the salad with tuna and seaweed is ready to serve.

Enjoy your meal!

Salad with tuna and seaweed rich in vitamins and minerals such as: vitamin A - 11.5%, vitamin PP - 21.5%, potassium - 15.7%, calcium - 12.1%, silicon - 37.4%, magnesium - 15.6 %, phosphorus - 19.3%, chlorine - 26.1%, iron - 27.7%, cobalt - 110.4%, selenium - 12.7%, chromium - 42.8%

What is useful Salad with tuna and seaweed

Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
Vitamin PP participates in redox reactions of energy metabolism. Inadequate vitamin intake is accompanied by a violation of the normal state of the skin, gastrointestinal tract and nervous system.
Potassium is the main intracellular ion involved in the regulation of water, acid and electrolyte balance, is involved in the processes of nerve impulses, pressure regulation.
Calcium is the main component of our bones, acts as a regulator of the nervous system, is involved in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
Silicon is included as a structural component in the composition of glycosaminoglycans and stimulates the synthesis of collagen.
Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, increased risk of developing hypertension, heart disease.
Phosphorus takes part in many physiological processes, including energy metabolism, regulates the acid-base balance, is part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the occurrence of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin deficiency atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
Cobalt is part of vitamin B12. Activates the enzymes of fatty acid metabolism and folic acid metabolism.
Selenium- an essential element of the antioxidant defense system of the human body, has an immunomodulatory effect, participates in the regulation of the action of thyroid hormones. Deficiency leads to Kashin-Bek's disease (osteoarthritis with multiple deformities of the joints, spine and limbs), Keshan's disease (endemic myocardiopathy), and hereditary thrombasthenia.
Chromium participates in the regulation of blood glucose levels, enhancing the action of insulin. Deficiency leads to decreased glucose tolerance.

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Tuna is one of the most expensive fish species, ahead of all types of red fish, not only in price, but also in terms of the benefits of the composition. The flesh of the fish resembles meat so much that it is often referred to as "sea chicken" or "sea beef". Therefore, the preparation of various types of dishes, including salads, is quite common in the cuisines of different peoples of the world. Their number is simply unlimited, but still there are basic recipes on the basis of which any culinary experiments can be carried out. These are the ones featured in this collection.

Ready for tuna?

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With white cabbage

Ingredients

Servings: - + 4

canned tuna 1 can
fresh tomatoes 2 pcs
fresh cucumbers 2 pcs
lettuce green 5-6 leaves
Young white cabbage, finely chopped 100 gr
Vegetable oil, you can take olive, corn or sunflower unrefined first pressing 3 tbsp
Sugar h/l
Lemon juice 1 tbsp
Salt 2 pinches
Mustard grainy 2 h/l
Black pepper or a mixture of peppers to taste.

per serving

Calories: 105 kcal

Proteins: 8 g

Fats: 7 g

Carbohydrates: 3 g

25 min. Video recipe Print

Finely chop white cabbage. Squeeze it with your hands to make it softer in texture. Otherwise, the cabbage fibers may be too stiff and stand out in texture.

Pour boiling water over the tomatoes and remove the skin. Cut the pulp into cubes.

Place ingredients in one large bowl. Cut the cucumber into thin slices there.

Rinse the green leaves and dry thoroughly. You can use paper towels for this. Tear the leaves into small pieces with your hands.

Open a can of tuna and, without draining the juice, transfer to a separate plate. Carefully, with two forks, disassemble into small pieces of the same size. Transfer the tuna to a bowl with vegetables.

Prepare the sauce by mixing mustard, vegetable oil, sugar, salt, pepper mixture and lemon juice. Pour the dressing into a bowl and mix the ingredients together.

You can cook both on weekdays and on the festive table. The original taste and full composition will make the dish not only tasty, but also nutritious.

From Chinese cabbage

A hearty, tasty salad that includes a large number of vegetables and protein ingredients can become a complete meal for dinner or complement any lunch.

Ingredients:

Tuna, canned in oil - 1 can.
Chinese young cabbage - 200 g.
Onion - 1 small head.
Tomatoes - 2 pcs.
Bulgarian pepper of any color - 1 pc.
Chicken eggs - 3 pcs.
Lemon - 1 pc.
Extra virgin olive oil - 3 tbsp.
Pepper - 1 small pinch.
Garlic - 2 cloves.
Salt - to taste.
Mustard in dry - 2-3 pinches.

Calorie content - 115 kcal.
Proteins - 8.5 g.
Fats - 6 g.
Carbohydrates - 3 g.

Steps to follow to make tuna and kale salad:

Put hard-boiled chicken eggs.
Finely chop the Chinese cabbage. She does not need grinding, as her leaves are thin and tender. But if it is not there, then you can replace it with white cabbage.
Open a can of canned tuna, transfer to a separate plate and disassemble with forks into small pieces of the same size. Add tuna to cabbage.
Scald the tomatoes with boiling water to make the skin easier to remove. Remove it and cut the pulp into medium-sized cubes.
Rinse the bell pepper thoroughly, remove the stalk with seeds, cut into small thin slices.
Peel the onion and cut into half rings.
Next, you need to prepare the sauce - the juice of one lemon is mixed with olive oil. Dry ingredients are added there - mustard, salt and pepper.
Garlic cloves are peeled. Next, they must be crushed with the flat side of the knife and then finely chopped. Add garlic sauce, stir.
Cool the eggs and cut into small pieces with an egg cutter or knife.
Combine all the ingredients and then, adding the dressing to the salad, mix all the ingredients.

With tomatoes

The recipe for this salad is reminiscent of Greek, but the distinctive highlight is the addition of fish.

Ingredients:

Canned tuna in its own juice - 1 can of 200 g.
Tomatoes - 4 pcs.
Green and red lettuce leaves - approximately 10 pieces.
Parsley and dill - 4 branches each.
Olives - 0.5 standard jar.
Greek feta - 200 g.
Chinese cabbage - 100 g.
Quail eggs - 10 pcs.
Olive oil - 3 tbsp.
Finely ground sea salt - 0.3 tsp

The nutritional value per 100 g is:

Calorie content - 125 kcal.
Proteins - 9 g.
Fats - 7.5 g.
Carbohydrates - 3 g.

Preparing a salad with tuna and cabbage:

Put the quail eggs to boil - it will take about 5 minutes for them to reach the state of hard boiled.
Open a can of tuna and carefully remove the fish with a fork to a plate. Cut the fish into pieces of the same size. Put the tuna in a large bowl, where the components will be mixed in the future.
Wash the tomatoes and put them in boiling water for a few seconds. Remove the skin. Cut the pulp into medium-sized cubes. Put in a deep bowl with fish.
Wash and dry lettuce leaves. Tear with your hands into medium-sized pieces.
Cool the boiled eggs, peel and cut into halves.
Crush the pitted olives with the palm of your hand to get rid of it. Cut into approximately 4 pieces.
Rinse parsley and dill, dry and chop finely. place in a small saucepan.
Cut the feta into medium-sized cubes and add to the rest of the salad ingredients.
Finely chop the Peking cabbage, put in a salad.
Pour olive oil over greens and season with salt. Mix thoroughly. Pour over all ingredients and mix.

with corn

The presence of corn makes the salad with tuna and cabbage spicy. A sweet note appears in it, which is ideally combined with arugula.

Ingredients:

Tuna canned in oil - 1 jar.
Beijing cabbage - 100 g. If it is not available, you can replace it with ordinary white cabbage, but first rub it thoroughly with your hands so that the texture of the vegetable becomes softer and more tender.
Canned corn - 0.5 standard jar.
Hard cheese - 200 g.
Salted or pickled cucumber - 2 pieces of small size.
Olive oil - 3 tbsp.
Mustard - 1 tsp
A mixture of peppers - 1 pinch.
Salt - to taste.

The nutritional value per 100 g is:

Calorie content - 140 kcal.
Proteins - 8.5 g.
Fats - 8 g.
Carbohydrates - 4.5 g.

The process of preparing a salad with canned tuna and cabbage:

Cucumber cut into thin strips. Put in a deep bowl where the salad will be mixed.
Open a jar of corn and take approximately 0.5 of its contents into a salad.
Cut hard cheese into small cubes and lay out to the rest of the ingredients.
Open the canned fish and immediately pour all the contents into a bowl in which the salad ingredients will be mixed.
Finely chop the Chinese cabbage. If it is replaced with white cabbage, then it should be finely chopped, lightly salted and rubbed thoroughly with your hands.
Mix olive oil, mustard, salt and pepper in a small bowl. Spread over salad and toss.

Conclusion

Canned tuna is distinguished by the absence of a pronounced fishy taste. Thanks to this, it can be mixed with almost any ingredient of your own taste. As a dressing, you can take not only olive oil, which is traditional for him, but also choose mayonnaise as a sauce.

Description: Incredibly delicious salad. Perfectly fit on the festive table, hearty and tender.

Time for preparing: 120 minutes

Servings: 4

Purpose:

Competition Recipes:
Competition "Taste of the holiday"

For lunch:
For a snack

For the holiday table:
February 23
/ March 8
/ Valentine's Day
/ Birthday
/ New Year
/ Easter
/ Christmas

For dinner:
For a snack

Ingredients for Tuna and Seaweed Salad:

For mayonnaise

Sunflower oil - 100 ml
Chicken egg - 1 pc.
Mustard - 1 tsp
Lemon juice - 1 tbsp. l.
Sugar - 1/2 tsp
Salt - 1/2 tsp

For salad

Tuna (canned without adding oil) - 1 ban.
Sea cabbage (canned) - 1 ban.
Chicken egg (hard boiled) - 2 pcs
Rice (boiled) - 3 tbsp. l.
Apple - 1 pc.
Mayonnaise (homemade) - 50 ml

Tuna and Seaweed Salad Recipe:

We make homemade mayonnaise. With movements "up and down" in the jar, with a submersible blender, combine the oil with the egg. Add mustard, lemon juice, sugar and salt. We connect everything.

We make the salad in layers. I make this salad in a dish with a lid lined with cling film with D-12 cm. Divide hard-boiled eggs into protein and yolk. We rub the yolk on a grater and spread it to the very bottom + mayonnaise.

Cut the apple into cubes + mayonnaise.

Tuna without liquid + mayonnaise.

Protein chopped + mayonnaise.

Open the cabbage, send it to a colander, drain the liquid, rinse + mayonnaise.

The last layer is boiled rice without mayonnaise.

We select the ends of the film, cover with a lid and send it to the refrigerator to stand and soak. Maybe for an hour, or maybe overnight.

With proper nutrition, it is very important that the evening meal is light, because at night the body should fully rest, and not waste its time on digesting heavy food. But going to bed hungry is not recommended. Therefore, proper nutrition dinner should be light and satisfying.

I bring to your attention the perfect salad for pp-dinner. It can go with chicken breast or vegetables. Despite its low calorie content, the salad is very satisfying.
To prepare it, we need only 4 ingredients: seaweed, natural tuna, eggs and greens.

The first thing to do is mash the tuna with a fork in a bowl. When choosing canned food, pay attention to the composition, take a natural product without salt, in its own juice. Tuna, like other fish, helps to get rid of extra pounds. Zero carbohydrate content and a large amount of protein in tuna will have a beneficial effect on the figure, without compromising taste.

The next layer in the salad is seaweed. Another ideal nutritional product for weight loss and overall health improvement. This low-calorie brown seaweed has the property of swelling in the stomach, providing a feeling of satiety after its use for a long time.

Eggs - a protein product is also useful for dinner. Ideally, you can add only squirrels to the salad, but it tastes much better with yolks)) Put the chopped eggs in a layer on the sea kale.

Put the final layer of chopped greens on the eggs - dill, parsley, green onions. Greens will saturate our body with minerals and vitamins, and having the ability to cause the release of digestive juice will help digest food.

Due to juicy tuna and brackish seaweed, we do not salt the salad and do not season it with anything. You can just drizzle with lemon for spice.
In minutes, you can prepare such a healthy and tasty salad!

Bon appetit everyone!

Time for preparing: PT00H15M 15 min.