Fresh Tuna Salad

Fresh Tuna Salad Recipe

Hello! Let's prepare together one of those lifesaver recipes that never fail in my kitchen. It's an balanced combination of proteins and crunchy vegetables that will leave you satisfied without feeling heavy. It's the perfect option for when we're looking to eat something nutritious, full of textures, and with a homemade dressing that enhances the whole dish.

Preparation time

Organizing yourself in the kitchen is essential to enjoy the process. Here I detail the exact times so you can plan your meal without stress:

• Preparation: 5 minutes
• Cooking: 10 minutes
• Total: 15 minutes
• Servings: 3-4
• Difficulty: Easy

Ingredients

The quality of what we buy defines the final result on the plate. Here is the exact list of what we will need:

• 3 cans of tuna in water (180g each)
• 4 cups of chopped mixed lettuce
• 2 medium tomatoes, diced
• 1 cucumber, peeled and sliced
• 1/2 red onion finely julienned
• 2 hard-boiled eggs, sliced
• 1/2 cup pitted black olives
• 1 ripe avocado, cubed
• 1/4 cup drained sweet corn
• 2 tablespoons drained capers

For the dressing

• 1/4 cup extra virgin olive oil
• 2 tablespoons apple cider vinegar
• 1 tablespoon of Dijon mustard
• 1 finely chopped garlic clove
• Salt to taste
• Black pepper to taste
• 1 teaspoon dried fine herbs

If you can't find capers, you can omit them or add a little more olives to maintain that salty touch. If you don't have apple cider vinegar, yellow lemon juice works very well, although it will slightly change the acidity of the dressing. If you're looking for something more substantial, similar to a macaroni salad with tuna and corn, you could mix these ingredients with short pasta, but today we will focus on the light and vegetable version.

Utensils we will use

You don't need sophisticated equipment, your kitchen basics are enough:

• Small pot (for boiling the eggs)
• Strainer (for tuna and vegetables)
• Large bowl or salad bowl
• Chef's knife and cutting board
• Fork (for flaking)
• Jar with lid or small bowl (for emulsifying the dressing)
• Tongs or spoons for mixing

Preparation

Follow this step-by-step carefully. The order in which we handle the ingredients greatly influences the final texture of the salad.

1. Protein preparation
   We start by opening the tuna cans. It is vital to perfectly drain the water using a strainer or by pressing the lid; we want to prevent excess liquid from watering down the dressing later. Once dry, we place it in a bowl and flake it with a fork until medium-sized pieces are obtained. Set aside.
2. Vegetable cleaning and cutting
   We wash the lettuce, tomato, and cucumber under the tap. We dry the lettuce leaves very well (if you have a salad spinner, use it) and chop them into medium pieces. We cut the tomatoes into uniform cubes of approximately 1 cm. We peel the cucumber and cut it into half-moon slices.
3. Cooking the eggs
   Place the eggs in a pot with cold water to cover them. Bring to high heat until it boils. Once boiling, count exactly 10 minutes. Remove from heat and immediately transfer them to a bowl with ice water to stop cooking; this facilitates peeling and prevents the yolk from turning gray. Peel and slice into 1 cm rounds.
4. Making the vinaigrette
   In a jar with a lid or a small bowl, combine the olive oil, apple cider vinegar, Dijon mustard, finely minced garlic, salt, pepper, and fine herbs. If using a jar, shake vigorously; if using a bowl, whisk vigorously with a fork until the mixture looks creamy and unified (emulsified).
5. Mixing the base
   In our large salad bowl, we integrate the lettuce, tomato cubes, cucumber slices, julienned red onion, and sweet corn. We use tongs to gently mix these vegetables so that the colors are distributed.
6. Assembly of the main components
   Add the reserved tuna over the bed of vegetables. Next, decoratively arrange the hard-boiled egg slices, black olives, and avocado cubes. We do this at the end so that these delicate ingredients do not break apart when mixing.
7. Final seasoning
   Just before serving, drizzle the dressing evenly over the entire salad, starting from the edges and finishing in the center. This ensures that every bite has flavor.

To finish and serve

Once the dressing is added, I suggest giving a final touch by sprinkling capers on top for an intense burst of flavor. Serve immediately to enjoy the freshness of the lettuce. Accompany this dish with some baked toast or whole-wheat crackers; the extra crunch combines wonderfully with the creaminess of the avocado and egg. If you like the combination of soft textures, it will remind you a bit of the delicacy of an egg salad with avocado and mustard, but with the protein contribution of fish.

Nutritional Information

Estimated values per serving:

• Calories: 320 kcal
• Proteins: 22 g
• Fats: 18 g
• Carbohydrates: 12 g
• Fiber: 6 g

5 keys to make it perfect

Sometimes the smallest details are what make the big difference between a «normal» salad and a memorable one. Here I share my secrets:

1. Drying is key: I cannot emphasize this enough. If the lettuce is wet, the dressing will slide off and go to the bottom of the plate, leaving the leaves bland. Use absorbent paper or a salad spinner until they are very dry.
2. Be careful with the tuna: When using tuna in water, we control the fat, but we must drain it to the last drop. If liquid from the can remains, it will water down your vinaigrette and dilute the flavor of the Dijon mustard.
3. The dressing emulsion: It's not enough to just pour the oil and vinegar separately over the lettuce. You must whisk them together first. Mustard acts as an emulsifying agent, binding the oil and vinegar into a creamy sauce that adheres better to the ingredients.
4. Avocado timing: Avocado is vegetable butter, but it oxidizes (turns black) quickly. Cut it just before serving. If you need to prepare it beforehand, sprinkle it with a few drops of lemon separately before incorporating it.
5. Ingredient temperature: Make sure the eggs are cold or at room temperature before adding them. If you put them hot directly from cooking onto the lettuce, the heat will wilt the leaves and you'll lose the crispy texture.

When is it ideal to enjoy it?

This salad is a gastronomic chameleon. Due to its freshness, it is the undisputed queen of summer lunches, when the heat makes us not want to turn on the oven or eat heavy stews. However, it also works wonderfully as a light dinner throughout the year, as tuna is an easily digestible protein that won't disturb your sleep.

It's also an excellent option to take in a lunchbox to the office, as long as you carry the dressing in a separate small container. It's ideal for recovery after exercise thanks to the protein from tuna and egg, along with the healthy fats from avocado. Basically, it's the dish that saves you when you want to eat well in a short amount of time.

Comparison table

Sometimes we get confused among so many variations of tuna salads. Here I'll help you differentiate this recipe from other popular options:

Frequently asked questions (FAQ)

Share your experience

The kitchen is a laboratory and everyone adds their personal touch. I'd love to know if you dared to prepare this salad and if you made any creative changes. Did you add a touch of spice? Maybe you swapped the olives for pickles? Cooking is for experimenting and sharing. Leave your comment and share your own little tricks with the community!

Culinary glossary

So you can move like a fish in water in the kitchen, here I explain some terms we used today:

• Julienne: It's a type of cut into thin, elongated strips. We use it for onions so that it integrates better with the lettuce and is easy to eat.
• Emulsify: It is the process of mixing two liquids that normally do not combine, such as water (vinegar) and oil, by beating them until a homogeneous and creamy mixture is achieved.
• Crumble: To separate an ingredient into small pieces with your hands or a fork, without mashing it. In this case, we aim to maintain the texture of the tuna.
• Capers: They are edible flower buds preserved in vinegar and salt. They provide a very characteristic acidic and salty flavor that enhances the taste of fish.
• Ice bath (or reverse bain-marie): A technique that consists of submerging a hot food (eggs) in ice water to stop the cooking abruptly and set textures or colors.