Tuna salad with avocado

Delicious, simple and low-calorie! A lot of protein is very useful. Tuna salad with avocado for those who count calories. Avocado contains useful oils necessary for the full functioning of the body, and tuna contains protein. Such a fish salad will not hurt the figure.

Maria

Recipe author

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Composition / ingredients

servings:

Canned tuna (1 can of tuna with its own juice, but you can take it in oil)

200

Cherry tomatoes (You can also take ordinary tomatoes.)

100

Avocado

Cucumbers

Lettuce leaves

300

Lemon juice

Olive oil

Ground black pepper

to taste

Salt

to taste

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 36 % 5 g

Fats 50 % 7 g

Carbohydrates 14 % 2 g

97 kcal

GI: 100 / 0 / 0

Step-by-step cooking

Cooking time: 25 min

Step 1:
How to make tuna salad with avocado? Prepare the ingredients. Transfer the fish from the jar to the container. Divide with a fork into small pieces. How to choose the right canned tuna? On the lid of the jar (and not on the label) there should be a marking with the index of the fishing industry – the letter "P". Only tuna and salt should be specified in the composition. Buy fillets or pieces of fillets. Do not take "salad tuna", as it is minced meat from ground bones, entrails and skins.
Step 2:
Wash the vegetables and dry them with paper towels. Cut the tomatoes into small cubes. Tomatoes take fleshy, juicy, dense. Soft fruits will lose their shape when sliced, which will spoil the appearance of the salad, they will also give extra liquid. If the skin on cucumbers is thin and does not taste bitter, it is not necessary to clean it. Cut them into 4 pieces and cut into small squares.
Step 3:
Wash and dry the lettuce leaves. Any variety will do, for example, lettuce "Iceberg", "Boston", lettuce, watercress. Tear it into small pieces with your hands. It is important not to cut with a knife, as the lettuce from contact with metal quickly darkens, withers and loses vitamins.
Step 4:
Wash the avocado, cut in half, remove the stone. Peel it off. Cut the pulp into long thin strips. It is better to clean the fruit in the specified order, because after removing the skin, the surface of the avocado becomes slippery and when trying to remove the stone, you can easily cut yourself.
Step 5:
In a salad bowl of a suitable size, combine the prepared ingredients (avocado, tomatoes, cucumbers and lettuce leaves).
Step 6:
Squeeze out the juice of half a lemon in a convenient way for you. Pour them over the salad. Season with vegetable oil. Which olive oil is suitable for salads? Take unrefined oil, which is obtained by cold pressing olives (Extra Virgin Olive Oil). This oil will give the dish a richer aroma and taste.
Step 7:
Lay out the pieces of fish on top. Serve immediately until the vegetables are soaked and the juice is released.

How to choose the right avocado? Choose Florida avocado or Pinkerton variety. The Kaloifornian variety with a dark brown peel is not suitable for salads, since its flesh is very soft and does not hold its shape. If pressing your finger on the surface of the avocado leaves a dent, then it is over-ripe, do not buy. Shake the fruit slightly by holding it to your ear. If the tapping of the bone is heard, it is a sign of ripeness. If there is silence in response, it is an unripe fruit. Do not buy the fruit if there are damages or incisions on its surface.

What should I do if I bought an unripe avocado? It doesn't matter. Put it with a banana or apple in a paper bag and leave it at room temperature. Or, after wrapping the avocado in paper, put it in a warm place (for example, on a battery). After a couple of days, it will become soft and ready to eat.