How to make Asian tuna salad with vegetables
Asian tuna salad with vegetables is a dish that features seared tuna served on top of a bed of greens and vegetables. The salad typically includes a mix of Asian-inspired flavors such as sesame, soy, and ginger. It’s a light and healthy meal that is packed with protein, vitamins, and minerals.
Prep time: 15 minutes
Cook time: 0 minutes
Portion count: 4 servings
Calories per serving: 255
Ingredients:
- Can (300 gr) tuna in your own juice
- 8-10 medium radish tubers
- 1 large carrot, coarsely grated
- 1 medium garlic clove
- 1 teaspoon minced ginger
- ½ finely chopped chili pepper
- 2 tablespoons vegetable oil
- 1 teaspoon dark sesame oil
- 3 tablespoons rice vinegar
- Salt and ground black pepper to taste
- 2 tablespoons chopped cilantro
- 3-4 green onions, finely chopped
- 300 g dry soba noodles
- lettuce leaves
Instructions:
Step 1:
If you will use buckwheat soba noodles in the salad, cook them according to the package instructions in boiling salted water until al dente. Drain in a colander, rinse with water, and transfer to a bowl.
Step 2:
Wash vegetables and herbs. Cut the radish into thin wedges. Peel the carrots, and grate on a coarse grater. Finely chop the green onion, cilantro, and chili. If you are preparing a salad without noodles, then put washed and dried lettuce leaves at the bottom of the salad bowl. Then add the tuna, breaking it into small pieces with a fork, grated carrots, chopped radishes, green onions, cilantro, and chili peppers. Salt and pepper to taste, add vegetable, sesame oil, and rice vinegar. Mix gently and serve. Bon Appetit!
Step 3:
If you are using buckwheat soba noodles for the salad, mix the washed boiled noodles, tuna (cut into small pieces with a fork), grated carrots, chopped radishes, green onions, cilantro, and chili peppers in a salad bowl. Salt and pepper to taste, add vegetable and sesame oil and rice vinegar. Mix and serve. Bon Appetit!
Nutrition facts:
Calories: 255
Total fat: 8g
Saturated fat: 1g
Cholesterol: 23mg
Sodium: 421mg
Total Carbohydrates: 18g
Dietary Fiber: 3g
Total Sugars: 12g
Protein: 26g
Decorate
The beauty of Asian tuna salad with vegetables is that it is incredibly customizable. You can add or subtract ingredients to suit your tastes or use whatever ingredients you have on hand. Some popular ingredients to include in the salad are:
Mixed greens: A blend of different lettuce varieties adds texture and flavor to the salad.
Fresh vegetables: Cucumbers, carrots, peppers, and radishes add crunch and color to the dish.
Tuna: Use fresh or canned tuna that has been seared or grilled for added flavor.
Dressing: Make a homemade dressing with ingredients like soy sauce, sesame oil, and ginger for an authentic Asian taste.
Health Benefit
Asian tuna salad with vegetables is a healthy dish that is loaded with nutrients. Tuna is a great source of protein and omega-3 fatty acids, which are important for heart health. Vegetables like cucumbers and carrots are low in calories but high in fiber and vitamins, making them a great addition to any salad. The sesame oil and ginger in the dressing add flavor and also have anti-inflammatory properties.
Tips for Making
- Use fresh ingredients: The key to a great salad is using fresh, high-quality ingredients. Make sure your greens and vegetables are crisp and fresh, and your tuna is not overcooked.
- Mix up your dressing: There are endless possibilities when it comes to dressings for this salad. Try different combinations of soy sauce, sesame oil, rice vinegar, and honey until you find the perfect balance of sweet and savory.
- Add some crunch: To give your salad some extra texture, try adding crunchy toppings like chopped peanuts or crispy wontons.
- Serve immediately: This salad is best served fresh, so try to prepare it right before serving. If you need to prepare it in advance, store the tuna and dressing separately from the greens and vegetables.
More Options
If you want to switch up the flavors in your Asian tuna salad with vegetables, here are some ingredient substitutions to try:
- Swap out the tuna for grilled chicken or shrimp.
- Add some fruit to the salad, like mandarin oranges or sliced mango.
- Use quinoa or brown rice instead of greens for a heartier meal.
- Add some heat with sliced jalapenos or a sprinkle of red pepper flakes.
In Conclusion
Asian tuna salad with vegetables is a delicious and healthy meal that is easy to prepare and endlessly customizable. Whether you’re looking for a light lunch or a filling dinner, this salad is sure to satisfy you. So next time you’re in the mood for something fresh and flavorful, give this dish a try.
Tuna dishes are fast and tasty
Also Read:
Asian Slaw Salad Recipe
Asian chicken salad
Asian Orange Chicken Recipe
Asian Tuna Patties Recipe
