Quick and nutritious: The timeless appeal of tuna salad

Tuna salad is a classic that never goes out of style. Tuna is not only delicious but also packed with protein and healthy fats, making it an ideal ingredient for health-conscious individuals. Combined with a few simple additions, it creates a dish that will satisfy even the most discerning food lovers. How do you make tuna salad?

• 1 can of tuna in its own juice (well-drained)
• 1 ripe avocado, diced
• 1 small red onion, finely chopped
• 1 tomato, diced
• 1 tablespoon lime juice
• 2 tablespoons olive oil
• Salt and pepper to taste
• Optional: fresh coriander for garnish

How do you make canned tuna salad? First, drain the tuna and transfer it to a large bowl. Then add the diced ripe avocado, finely chopped red onion, and tomato. Drizzle everything with lime juice and olive oil, then season with salt and pepper to taste. Gently mix all the ingredients to combine. Before serving, you can garnish the salad with fresh coriander.

Canned tuna is an excellent choice for people who value healthy and quick meals. It is rich in high-quality protein, which supports muscle building and regeneration—particularly important for physically active individuals. 100 grams of tuna in its own juice provides about 96 calories, 21 grams of protein, and around 1 gram of fat. It also contains essential omega-3 fatty acids that positively affect heart and brain health.

Additionally, canned tuna provides vitamins D, B6, niacin, and thiamine, as well as minerals such as selenium, magnesium, phosphorus, and potassium. With its low-calorie content and high protein content, it is an ideal component of a diet for those mindful of their weight. Its availability and ease of preparation make it a convenient option for a quick meal.

Tuna in oil is more calorific, providing about 200 calories per 100 grams, but it contains more fat and protein. It's worth paying attention to the can's ingredients to avoid additional substances.