Can I use fresh tuna instead of canned?

Yes, but you'll need to pan-sear or grill it until cooked, then cool and flake. This will increase prep time.

How to make the salad more filling?

Add boiled eggs, cooked potatoes, or canned beans – they boost protein and carbs.

What if the salad is too dry?

Add a bit more olive oil or a splash of the tuna's canning liquid (if in water).

Can I serve this salad with bread?

Absolutely! It goes great with whole-grain toast or croutons. Also lovely on a bed of lettuce.

Tuna vegetable salad

Name: Tuna vegetable salad
Total time: 15 min
Yield: 2 порции
Cuisine: International
Ingredients: Cucumber — 100 g; Tomatoes — 100 g; Canned tuna — 180 g; Onion — 30 g; Lemon — 15 g; Salt — 2 g; Spice — 2 g; Olive oil — 15 g

25min

444g

Nutrition per 100g

177

This salad is the perfect choice for those who appreciate simplicity and health. Tender tuna paired with fresh crunchy cucumbers, juicy tomatoes, and zesty red onion creates a harmonious flavor. A dressing of olive oil and lemon juice adds freshness and lightness. Ready in minutes, yet filling and nutritious – great for lunch or dinner.

BreakfastHealthyanddeliciousSaladsFresh VegetablesSnack

WHAT YOU WILL NEED

From ingredients

8 products

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SIMPLE PROCESS

Step by step recipe

The key to this salad is quality ingredients. Choose canned tuna in water or oil — it adds rich flavor. Select firm, ripe vegetables: crisp cucumbers and sweet tomatoes. Use red or white onion for a milder taste. Dress the salad just before serving to keep vegetables crisp.

Step 1

Prep the Vegetables

Rinse and dry 100 g (about 3.5 oz) cucumbers, slice into half-moons. Slice 100 g (3.5 oz) tomatoes into wedges (halve if small). Thinly slice 30 g (1 oz) onion into rings.

Step 2

Flake the Tuna

Open the can of 180 g (6.3 oz) tuna, drain the liquid. Flake the fish into large chunks with a fork.

Step 3

Combine Vegetables and Tuna

In a large bowl, mix the cucumbers, tomatoes, and onion. Top with the flaked tuna.

Step 4

Make the Dressing

Whisk together 15 g (1 tbsp) olive oil, juice of 15 g (½ lemon), salt (2 g / ½ tsp), and your choice of spices (2 g).

Step 5

Dress and Serve

Drizzle the dressing over the salad, toss gently. Garnish with fresh herbs if desired and serve immediately.

CHEF'S TIP

Choose Quality Tuna

Opt for tuna in water for a lighter option with a clean taste. If using oil-packed, drain it well to avoid excess fat.

Don't Chop Too Finely

Larger chunks preserve texture and prevent the salad from becoming mushy. Slice cucumbers into half-moons and tomatoes into wedges.

Dress Just Before Serving

Add olive oil and lemon juice at the last moment to keep vegetables from releasing water and turning watery.

Experiment with Herbs and Spices

Fresh black pepper, oregano, or basil enhance the tuna and give a Mediterranean touch.

SUBSTITUTIONS

Add your taste

Replace Tuna with Sardines or Mackerel Canned sardines or mackerel offer a stronger fish flavor. Choose them in oil or water.
Add Avocado for Creaminess Dice half an avocado and add to the vegetables – it makes the salad more filling and creamy.
Use Greek Yogurt Dressing Instead of Oil For a lighter version, mix Greek yogurt with lemon juice and herbs.
Add Olives or Capers They bring saltiness and a briny kick that pairs beautifully with tuna.

HOW TO STORE

How to Store Tuna and Vegetable Salad

Serve the salad immediately. If you have leftovers, store in an airtight container in the fridge for up to 1 day – vegetables may release water and become watery. Do not freeze. Before serving, add fresh herbs to revive it.

GOOD TO KNOW