Contents:
- Salad with tuna and tomatoes
- Tuna salad with avocado and tomatoes
- Tuna salad with tomatoes and rice
- Tuna salad with tomatoes and beans
Salad with tuna and tomatoes - a perfectly balanced dish in which the main ingredients complement each other perfectly.
Let's start with the tuna. This fish is a champion among the seafood on the content of polyunsaturated fatty acids omega-3, the benefits of which were written hundreds of books, articles, theses. But not only that boasts tuna. Its meat is rich in potassium, calcium, all the B vitamins and vitamins A, E, D, folic acid.
Thun - commercial species of fish, its production reaches enormous proportions, and the main consumers of fish known to gourmets - Japanese. What is so attractive tuna? Of course, first of all, it is worth noting the excellent delicate flavor. However, he is more like its taste qualities are not a fish, and meat.
Tuna also has a high culinary merit. It can be boiled, fried, baked, steamed, in a word, to use all types of cooking. In Japan, it is used raw. The finest types of sushi is prepared tuna, as there is a perception that it does not contain parasites, unlike other species of marine fish.
And, of course, one can not forget about canned tuna, which are very popular in many countries. This may be tuna cooked in its own juice or with the addition of olive oil. In fact, opening a jar of preserves, you can drop a few drops of lemon juice, sprinkle with chopped green onions - and here is the finished dish, hearty, tasty and healthy.
Canned tuna can live together with all varieties of lettuce, cucumbers, tomatoes, eggs, onions, in short, almost all vegetables. Very tasty tuna salad with tomatoes. Tomatoes also have a number of useful properties. They contain virtually all of the group of vitamins (including vitamin C), as well as potassium, magnesium, iron, zinc.
Recent research scientists have shown that lycopene contained in tomatoes (this substance gives a vegetable rich red color), it has a high antioxidant effect, which increases after thermal processing tomatoes. Lycopene also has a beneficial effect on the entire cardiovascular system. In addition, tomatoes have serotonin, known as the hormone of happiness. And another important quality, which we can not mention, talking about tomatoes - these low calorie vegetables.
All of the above proves that the combination of these useful products such as tuna and tomatoes, the most useful for our body.
Salad with tuna and tomatoes
Ingredients:
- Bank of canned tuna
- 2 tomatoes
- 1 juicy onion
- 2 boiled eggs (you can take a quail - 5-6 pieces)
- a handful of lettuce leaves
- tablespoon olive oil
- lemon juice
- greenery
Cooking method:
Fish knead together with the liquid, add the chopped onions and sprinkle everything with lemon juice. Lettuce and tomatoes wash and dry. Leaves out onto a plate, put the fish slide, chopped tomatoes and pour the olive oil. Garnish salad with tuna and tomatoes sliced egg and greens.
Serve with baguette or dried chiabatta.
Note. Vegetable oil activates the antioxidant effect of lycopene contained in tomatoes.
Tuna salad with avocado and tomatoes
Ingredients:
- Bank of canned tuna
- avocado
- tomato
- juicy small onion
- olives for decoration
- tablespoon olive oil
- lemon juice
- Salt and black pepper to taste
- frize salad
- greenery
Cooking method:
Avocado cut into two pieces and gently release from the bone. The pulp is removed with a spoon so as not to damage the peel (it is useful to us). Grind the avocado, sprinkle with lemon juice.
Tomato scald and remove the peel. Cut into small cubes and add to avocado. Finely chop the onion.
Tuna lightly knead with juice with onion and add to avocado and tomatoes. Season with salt and pepper, if necessary, add lemon juice, pour the olive oil and mix thoroughly.
Fill half of the avocado salad, garnish with olives and herbs. Serve on lettuce leaves.
Tuna salad with tomatoes and rice
Ingredients:
- Bank of canned tuna
- 2 tomatoes
- red onion
- a glass of boiled rice
- banana
- 3 tablespoons olive oil
- lemon juice
- Salt and black pepper to taste
- teaspoon Dijon mustard
- a few drops of Tabasco hot sauce
- greenery
Cooking method:
Pieces of fish gently removed from the banks, and divided into small pieces. Tomatoes are exempt from the peel and cut into cubes, chop onion. Banana peel and cut into small pieces, too.
Put in a bowl the rice, add the vegetables and banana, stir and pour dressing, prepared from oil, lemon juice, salt, pepper and Tabasco. Top with slices of tuna. Garnish with herbs.
Salad with tuna and tomatoes in this version has a very delicious taste, it is light and nutritious at the same time.
Tuna salad with tomatoes and beans
Ingredients:
- Bank of canned tuna
- 200 grams of cherry tomatoes
- a glass of boiled beans (can substitute canned)
- juicy onion
- a handful of arugula
- a handful of lettuce leaves (you can mix)
- 2 tablespoons balsamic vinegar
- 3 tablespoons olive oil
- salt, black pepper to taste
- green basil for decoration
Cooking method:
Fish knead, add the beans, chopped onion, and cherry tomatoes cut in half. Add salt and pepper to taste and pour dressing, prepared from balsamic vinegar and olive oil. Stir, put on lettuce leaves. Garnish with green basil.
Be sure to include in your menu salad with tuna and tomatoes. It is not only delicious food, it's a dish that promote health beneficial effects on the cardiovascular system.
Bon Appetit!
