Dietary salads with canned tuna: step-by-step recipes

Canned tuna is one of the most necessary seafood, the popularity of which is justified by its rich composition. Fish contains vitamins (a group of low molecular weight organic compounds of relatively simple structure and varied chemical nature) A, B1, B6, B9, E, PP, minerals: calcium, sodium, magnesium, phosphorus, iodine, iron. The energy value of the product per 100 grams is 138 kilocalories, so it can be eaten by people who are on a diet.

WEIGHT LOSS STORIES OF STARS!

Ira Pegova shocked everyone with her weight loss recipe: “I lost 27 kg and continue to lose weight, I just brew it at night (that is, in the dark) . ” Read more >>

The high iodine content in fish prevents the development of thyroid diseases. Fatty acids support heart function, and group B vitamins (a group of low-molecular organic compounds of relatively simple structure and varied chemical nature) have a beneficial effect on the condition of skin, hair and nails.

1. Vegetable salad
2. Salad with tomatoes and corn
3. Mimosa with tuna
4. Potato salad

Calorie content – 78 kcal. BZHU (per 100 g):

Nutrient	Content
Squirrels	7 g
Fats	3.93 g
Carbohydrates	3.11 g

tuna, canned in its juice – 185 g;
cherry tomato – 5 pcs.;
quail egg – 3 pcs.;
reddish onion – 1 pc.;
cucumber – 1 pc.;
Iceberg salad – 100 g;
olive oil – 2 tbsp. l.;
salt, ground dark pepper - to taste.

1. Wash and dry tomatoes, cucumber and iceberg lettuce. Chop tomatoes and cucumber.
2. Drain the oil from the tuna and place the canned food in a separate bowl.
3. Boil hard-boiled eggs, peel and cut lengthwise into two halves.
4. Place iceberg leaves in a dish designed for serving salad, lightly drizzle with olive oil, sprinkle with salt and pepper. Stir lettuce leaves.
5. Place pieces of tuna, tomatoes, cucumber and quail eggs in the center of the salad. Drizzle the ingredients with olive oil and sprinkle with salt and pepper. Top with thinly sliced red onion rings.

Calorie content – 109 kcal. BJU ratio (per 100 g):

Nutrient	Content
Squirrels	4.84 g
Fats	8 g
Carbohydrates	3.86 g

tuna, canned in oil – 100 g;
Fetax cheese – 50 g;
canned corn – 80 g;
cherry tomato - 5 pcs.;
quail egg - 4 pcs.;
cucumber - 1 pc.;
reddish onion - 1 pc.;
lettuce leaves - 70 g;
lemon juice - 30 g;
balsamic vinegar - 1 tbsp. l.;
olive oil - 4 tbsp. l.

1. Wash and dry lettuce leaves and vegetables. Cut the lettuce into strips, cherry tomatoes in half. Cut the onion and cucumber into thin rings.
2. Boil the eggs and cut into two halves.
3. To make the sauce, mix the following ingredients: olive oil, balsamic vinegar and lemon juice.
4. Place lettuce, cucumbers, tomatoes, eggs and onion rings in a deep bowl. Lay out the pieces of fish, add corn and diced Fetax cheese. Pour sauce over all ingredients and mix well. Before serving, the dish can be decorated with fresh herbs.

Calorie content – 110 kcal. BZHU (per 100 g):

Nutrient	Content
Squirrels	6.33 g
Fats	5.97 g
Carbohydrates	7 g

canned tuna - 200 g;
potatoes - 4 pcs.;
chicken egg - 4 pcs.;
carrots - 3 pcs.;
light diet mayonnaise - 250 g;
onion - 1 pc.;
dill - 1 sprig;
salt - to taste.

1. Boil potatoes, carrots and eggs and grate them.
2. Place half a portion of potatoes on a dish and spread mayonnaise on top.
3. Mash the canned tuna with a fork or chop it finely. Place a layer of tuna and coat it with mayonnaise.
4. The next layer is finely chopped onions, then potatoes, carrots, grated egg whites and yolks. Any layer must be coated with mayonnaise so that the salad is perfectly soaked and not dry.
5. Decorate the finished salad with finely chopped herbs and place in the refrigerator for several hours to soak.

Instead of low-calorie mayonnaise, you can use salad yogurt dressing.

Diet salad with tuna and potatoes is a common and tasty dish for a diet lunch or dinner.

Spinach in salad is a popular product for weight loss. It is rich in vitamins and minerals that are beneficial to the human body.

Calorie content – 69 kcal. BJU ratio (per 100 g):

Nutrient	Content
Squirrels	7 g
Fats	1 g
Carbohydrates	7.7 g

List of required products:

boiled potatoes - 250 g;
canned tuna - 200 g;
spinach leaves - 30 g;
cherry tomato - 5 pcs.;
natural yogurt—50 g;
salt, ground dark pepper.

Step-by-step manufacturing recipe:

1. Cut boiled potatoes into slices, cut tomatoes in half.
2. Drain the oil from the tuna and mash the canned food with a fork.
3. In a deep bowl, mix spinach, potatoes, tuna and tomatoes. Season all ingredients with salt and pepper, then season with natural yoghurt. Mix the salad well.

Place the finished dish in portions and, if desired, garnish with fresh dill or parsley.

And little about secrets.

The story of one of our readers, Inga Eremina:

I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, specifically 92 kg. How to lose excess weight one hundred percent? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.

But what to do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand bucks. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can naturally try running on a treadmill until you go crazy.

And when will you find time for all this? Well, it's still quite expensive. Especially at the moment. That’s why I chose a different method for myself.

Diet tuna salad - 6 options

The phrase “proper nutrition” still makes almost everyone sad. It immediately seems like in order to lose weight you will have to eat very healthy, but completely tasteless food, forgetting about the pleasure of food. But, at the moment, it is not necessary to suffer in order to lose weight, and the word diet (Diet is a set of rules for eating food by a person or other living organism) does not necessarily have a negative connotation. After all, a huge number of complexes imply a very different menu with delicious and ordinary-to-prepare dishes.

For example, in this article we will talk about dietary salads with tuna, which will be especially interesting for those who, in addition to dieting (Diet is a set of rules for the consumption of food by a person) for weight loss, also play sports. In such cases, a person constantly needs to consume a lot of protein, which is in excess in fish. But it will be easier to prepare a low-calorie dinner with canned seafood, so as not to waste time cutting it up. And among canned fish, the first thing that comes to mind is traditional tuna in its juice, which will be the main ingredient in all the dishes in this article.

Read also: “Pine nuts salad” recipe”

Easy diet recipe

There will not be a single nutritious ingredient, even mayonnaise is not used instead of dressing, which makes the recipe truly dietary.

Canned tuna 100 gr
Tomatoes 120-150 gr
Cucumbers 3 pcs
Boiled chicken eggs 3 pcs
Bell pepper 100 gr
Olive oil, lemon juice, soy sauce - for dressing
Flax seeds, herbs, onions, salt - optional

The protein level is especially important here if you are involved in sports and exercise, so you should pay attention to it in all the following recipes. Here the fats outweighed due to olive oil, but the dressing can be whatever you like.

Without mayonnaise

In fact, all dishes to which tuna is added do not involve the use of mayonnaise as a dressing. That’s why this recipe literally won’t have it, but it will have a lot of vegetables and a unique sauce.

The list of goods will be huge:

Tuna, canned in its own juice – 1 can.
Iceberg lettuce – 50 gr.
Beijing cabbage – 100 gr.
Cherry tomatoes – 150 gr.
Cucumbers – 100 gr.
Chicken egg, boiled – 2 pcs.
Bell pepper – 100 gr.
Onions (preferably reddish) – 50 gr.
Garlic – 1 clove.
French mustard – 1 tsp.
Juice of half a lemon.
Sugar – 1 tsp.
Salt, pepper - to taste.
Olive oil.

Tear the Chinese cabbage and lettuce leaves into pieces.
The onion is chopped, the pepper is cut into strips.
Peel the cucumber.
Tomatoes are cut into quarters.
The dressing is made like this: lemon juice, mustard, sugar, lemon juice and olive oil are mixed. Garlic is passed through a press and later added to the sauce.
All ingredients are mixed with each other, dressing and fish.

The egg is used as decoration, but it can also be added to the dish if desired. Avocado, which is usually used as a substitute for cucumbers or eggs, will also look great here. This salad will take about 40 minutes to prepare, there are 95 kcal per 100 grams, and BZHU - 4.6/7.2/2.6.

With beans, feta and vegetables

When it comes to feta cheese, it's common to assume that this eggless tuna salad will be a variation of the "Greek" one. This time everything really is so, and we will need the following products for this low-calorie dinner:

Iceberg lettuce – 100 gr.
Feta cheese – 100 gr.
Canned fish – 100 gr.
Canned beans – 100 gr. Color doesn't matter.
Tomato – 1 pc.
Bell pepper - ½ piece.
Fresh cucumbers – 1–2.
Greenery.
Olive oil.
Lemon juice – 2 teaspoons.
Olives or black olives.
Garlic – 1 clove.
Salt and pepper to taste.

From all this we make tuna salad PP, as well as dressing for it:

First, you should create a gas station. To do this, lemon juice, olive oil, salt and pepper, and garlic, passed through a press, are mixed with each other.
The tomato is cut into small slices, like a cucumber, and the bell pepper is cut into strips. You can chop everything into cubes.
Feta is cut into cubes.
The olives are finely chopped into rings or strips.
Cooked vegetables are mixed with beans, feta, fish and dressing.

Iceberg lettuce was needed to be finely torn into pieces and later placed under a diet salad with tuna when serving. This dish takes 45 minutes to prepare, the number of calories per 100 g will be 151 kcal, and BZHU - 6.8/11.6/5.

Corn salad and pickles

The combination is unusual, but if you try it, it’s very balanced. To prepare a regular salad according to this recipe, you will need:

Canned fish – 100 gr.
Chicken eggs – 2 pcs. They need to be cooked before making the dish, although you can make this tuna salad without eggs.
Corn - 1 can.
Pickled cucumbers – 100 gr.
Half a small onion.
Sour cream or mayonnaise.
Greens, avocado, salt and pepper - to taste.

You will need to prepare the dish itself like this:

Tuna without water is transferred from the jar to the salad bowl.
Corn is added to the fish, everything is mixed.
Cucumbers and eggs are cut into cubes. The onion is finely chopped.

All that remains is to season this mixture with sour cream or mayonnaise and mix thoroughly. Everything on top is decorated with greenery.

Manufacturing will take about half an hour. Here there are 90 kcal per 100 g, and BZHU - 8.6/3.2/6.5. The protein level here is the highest, pay attention to this recipe.

With seaweed

Not many products are mixed with self-sufficient seaweed, but here it looks great in the company of tuna. To prepare this ordinary dish, you will need a very small list of ingredients:

Canned fish – 1 can.
Boiled chicken eggs – 3–4 pcs.
Sea kale – 200 gr.
Greens, salt and pepper - to taste.

And they will come together like this:

The fish is taken out of the jar and transferred to the salad bowl.
All the seaweed and eggs, chopped into cubes, are added to it. In the standard, only proteins are added to the salad, but this is not necessary.
All that remains is to add the greens, and then some more green onions.

Usually this traditional PP tuna salad is not dressed because the fish and seaweed are quite juicy. But you can add a little soy sauce. Production time is half an hour, BZHU per 100 grams of dish is 12/6.5/28.9, and calories are 222 kcal.

With cottage cheese

Cottage cheese is not an uncommon guest in various salads, but past recipes simply proved that tuna is mixed with a wide variety of products. So there is no need to be surprised by its proximity to cottage cheese - you just need to prepare a dish according to this recipe and try it out. And what happened, you will need to purchase:

Mixture of spinach and arugula – 50–100 g.
Tuna – 100 gr.
Grained cottage cheese (6%) – 150 gr.
Sunflower seeds, salt, pepper to taste.

Wash spinach and arugula and dry. Place in a deep plate.
Add fish, cottage cheese.
Sprinkle everything with seeds and stir later.

The salad is ready, it does not need to be dressed with anything, because it is difficult to find a dressing that will not spoil either the fish or the cottage cheese.

This tuna salad without eggs takes 10 minutes to prepare, there will be 105 kcal per 100 grams, and BJU - 11/6.2/1.3.

Conclusion

Tuna will be needed in the diet not only as a necessary source of proteins, which does not contain a single gram of carbohydrates, but also as a source of a huge amount of necessary vitamins, macroelements, fats and acids. Despite the fact that some fish, such as salmon, have a similar composition of BPJ, tuna is still often found in recipes. After all, it is very tasty and is not artificially bred, because any tuna that ends up on the table is literally not a farm product, which increases its value. Therefore, if you are a fish lover and want to try dietary and proper nutrition, you should at least once prepare a salad with PP tuna according to the recipe from this article.

Dietary salads with canned tuna: step-by-step recipes

And little about secrets.

The story of one of our readers, Inga Eremina:

And when will you find time for all this? Well, it's still quite expensive. Especially at the moment. That’s why I chose a different method for myself.

Dietary and very tasty pp-salads with tuna: top 5 recipes

A celebratory table, for example, a birthday or New Year’s, or just to contrast the system of proper nutrition, begs for a tasty, fragrant and necessary dietary salad with tuna canned in its juice or oil.

Secrets of delicious tuna-based salads

Creating a diet tuna salad is very simple: you just need to open the jar, mash its contents with a fork, add a few ingredients, stir and - done!

There are even canned goods on sale labeled “for salads.”

They contain already crushed fish, which allows you to prepare the desired and tasty salad from canned tuna in a matter of minutes.

This is especially convenient when you need to quickly prepare breakfast, dinner, or treat unexpected guests.

Any salad with tuna, canned in oil or without it, is just a godsend for a follower of proper nutrition. High-quality tuna in oil supplies the body with niacin and B vitamins. Thanks to the increased fat content, we can obtain the highest quality absorption of the vitamin (vitamins are a group of organic substances combined by chemical nature, united on the basis of their absolute necessity for a heterotrophic organism as an integral part of food) A , thiamine and phosphorus.

Tuna canned in its juice is irreplaceable when you need to create an artificial calorie deficit and lose a couple of kilos.

Absolutely this fish is a real must-have for the fisherman: it has a lot of protein - almost half of the total weight. With all this, there is not even a tenth of fat! Tuna is low in calories, which is useful for losing weight.

It is necessary to keep in mind that tuna is a rather financially expensive fish, and accordingly, canned fish cannot be inexpensive. It is better to choose a product from recognizable manufacturers who have established themselves as suppliers of high-quality products. The jar must be without external damage, with a clearly readable label, not deformed. And read the ingredients carefully - no sugars, “e-shek” richness, etc.

There are a lot of recipes for salads with canned tuna. Our creators have collected more successful and appropriate basics of healthy lifestyle and proper nutrition.

PP-Niçoise with tuna: simplicity and originality

This recipe is my absolute favorite.

How delicious it looks!

How delicious it tastes like in a restaurant - just wonderful!

This salad with tuna, tomatoes, green beans and eggs is a good example of how delicious and varied a restaurant menu can be.

Ingredients:

tuna in its juice - 1 can (200 g)
tomatoes - 1 large or 4 cherry tomatoes
boiled eggs - 2 chicken or 6 quail
green beans - 100 g
lettuce - small bunch
olives - 5-6 pcs.
anchovies - 4-5 pcs.

for refueling:

lemon juice - 1 tsp.
olive oil - 2 tbsp.
garlic - 1 small clove
salt - to taste
mustard powder - 1 tsp.
dried herbs - to taste and optional

Manufacturing process:

First, let's prepare the products. Drain the liquid from the canned food and mash it a little. Boil hard-boiled eggs, peel. Boil green beans in salted water with a drop of lemon juice - 7 minutes after boiling. If you have a frozen product, then there are 3 options: boil raw frozen as well as fresh, blanched - 3 minutes after boiling, already cooked - 1 minute.
Now let’s create the dressing by blending all the ingredients in a blender until the color changes (it must become opaque and yellow). Attention! The presence of mustard (specifically in powder) is essential for the mixture. In the original, you can take the usual ready-made one, but from time to time there is a lot of sugar, vinegar and other unnecessary additives.
Everything is ready, you can assemble the Nicoise. Place coarsely torn lettuce leaves on a flat, huge plate and drizzle with a little sauce.
Next - boiled and cooled beans. A little more sauce again.
In the center - all the tuna. Around it are randomly chopped coarse tomatoes and slices of eggs.
Top with olive rings and anchovies. The final chord is the remaining sauce.

The classic version also has potatoes, but I like it better without them, the flavors are brighter. Niçoise, by the way, is also prepared with ordinary beans; it can absolutely be counted among the bean salads, a selection of which is here.

Tuna salad: dietary recipe for dinner

This low-calorie salad is prepared with tuna in its juice.

This fish has less calories than canned fish with oil.

The freshest vegetables add a delicate abundance of flavors to the salad, and the absence of additional dressing will make it low in calories.

The recipe is an ordinary, dietary one, but believe me, on the New Year’s table, for example, it will be the first one to be practically swept away!

Products:

avocado – 1 pc.
bell pepper – 1 pc.
leek – 1 pc.
tomatoes – 1-2 pcs.
lettuce - small bunch
cucumber - 1 pc.
dill - optional
lime juice - to taste
tuna in its juice – 200 g

Manufacturing:

Peel and pit the soft-fleshed avocado and puree it with a fork. If you have an avocado with dense pulp, also peel it, but do not mash it, but cut it into cubes.
Chop canned food as needed.
Cut the cucumber, tomato, seeded pepper and onion into medium pieces.
Chop the dill.
If avocado puree is prepared, it must be mixed with chopped fish. Avocado cubes are added to the salad immediately with cucumber, onion, dill and cherry tomatoes.
Combine all ingredients, mix lightly.
Tear the lettuce leaves and place on a serving plate or in a salad bowl. Place on their diet canned tuna salad and sprinkle with lime juice.

PP salad with tuna and egg

Canned tuna salad in oil with eggs is a good dietary recipe for dinner.

It is rich in protein and contains a huge amount of essential microelements, all in just 4 products!

This snack will certainly be appreciated by those who go to the gym or play sports - it contains almost 20% protein!

What is necessary:

canned fish, preferably in oil – jar, 200 g
boiled eggs - 3 chicken or 6 quail
green onions - 5-10 feathers
any nuts or seeds (sesame, sunflower seeds, pumpkin, pine nuts, walnuts, etc.) - 1 tbsp.

How to cook:

Prepare the canned food (drain off excess fat, mash a little with a fork), and peel the eggs and either mash with a fork or grate.
Chop the onion. If desired, you can add a couple of leaves of sorrel, arugula, and cress to the onions.
Combine fish, eggs and onion, mix. Sprinkle with chopped nuts.

Ceremonial recipe "Mimosa"

Remember Mimosa salad? You've probably met one of these more than once at feasts.

My husband really likes it! That’s why its pp analogue is a must for our family holidays.

This is a very dressed up and tasty puff salad.

It's quite easy to prepare.

All vegetables for it should be boiled unpeeled and over low heat, or baked in foil in the oven . It is clear that store-bought mayonnaise will not suit our dishes, which means we choose any recipe for pp-mayonnaise here.

What will be useful:

tuna without oil – 200 g
carrots – 1 pc.
potatoes – 2 pcs.
boiled eggs – 2 pcs.
pickled cucumber – 1 pc.
onion - 1 pc.
pp-mayonnaise - 150 ml.

Step-by-step production:

Grate carrots, potatoes, eggs (yolks and whites separately) - any product into your plate, because we need a layered salad.
Mash the fish if necessary.
Peel the pickled cucumber and cut into cubes.
Chop the onion as thoroughly as possible, scald with boiling water - this will remove the bitterness.
Lay in layers. The order is as follows: potatoes, cucumbers, fish, onions, whites, carrots, yolks.
Coat any layer, not counting the outer layer, with mayonnaise.
You can create a shared plate, or you can arrange it in portions - this salad looks very beautiful if there is a special serving ring.
Mimosa salad with tuna should sit in the refrigerator for at least 2 hours, just don’t forget to cover the plates so that the yolks don’t dry out.

Regular video recipe

But this tuna salad is a dietary recipe for dinner, which I often have in the summer and autumn. I recommend frying the champignons in a dry frying pan. By the way, if you replace the fish with chicken fillet, then you get another great idea for chicken salads.