Tuna is deservedly recognized as one of the most useful fish of its kind - more than 25% of its protein goes into its composition. This fish is also useful for brain activity. It is believed that eating tuna at least once every few weeks can increase your mental performance.
In combination with Chinese cabbage, tuna prevents the development of many diseases, such as diseases of the thyroid gland, as well as saturates the body with beneficial trace elements. Calorie tuna - 184 calories per 100 grams, which is relatively lower than other fish. Calorie "peking" - 16 calories. In combination of tuna and Chinese cabbage there are practically no carbohydrates - only 3 grams.
Recipes step by step with photos
Here are some examples of recipes, how to diversify salads from tuna and Chinese cabbage.
With tomatoes
Option 1
Ingredients:
- 300 gr. fresh tuna;
- 500 gr. Chinese cabbage leaves;
- 200 gr. cherry tomatoes;
- 150 gr. olives;
- 1 medium bell pepper;
- 7 pieces quail eggs.
For refueling:
- 50 gr. oils (it is better, of course, to take olive oil);
- spice.
How to cook:
- Fry tuna meat for 15 seconds on each side so that it remains pink inside.
- We wash the cabbage and tear it into small pieces with our hands.
- Cherry tomatoes and prepared quail eggs cut in halves.
- We divide the Bulgarian pepper into quarters and cut each of them into strips.
- Olives are added to the salad entirely.
- Next, in a separate bowl, mix the tomatoes, olives, peppers and eggs.
- In a small container combine the ingredients for refueling.
- Cut tuna into thin slices.
Served as follows:
- Spread Chinese leaves on a plate;
- on them - a mixture of vegetables and eggs;
- 3 slices of tuna on top;
- sprinkle with dressing and serve.
Option 2
We will need:
- 300 gr. tuna;
- 500 gr. peking
- 2 large yellow or red tomatoes;
- One Bulgarian pepper.
For refueling:
- salt;
- spice;
- mayonnaise to taste.
Cooking:
- Mash tuna, peck up hands, wash the tomatoes and cut into cubes.
- Remove the core from the pepper, cut it in half, and then cut it into straw.
- We combine the ingredients, refuel and serve.
We offer to prepare a simple salad from Peking cabbage, canned tuna and tomato according to the video recipe:
With corn
Option 1
We will need:
- 150 - 200 g canned tuna;
- 350 gr. Peking cabbage;
- 250 gr. corn;
- 2 - chicken eggs;
- 150 gr. salted or pickled cucumbers;
- one onion;
- 100 gr. fresh dill;
- salt, pepper and mayonnaise - to taste.
Cooking method:
- Tuna meat mash with a fork.
- We cut cabbage into straws, then the resulting straw into 3 parts so that they are not too long.
- Boil eggs, peel, cut into cubes.
- Salted cucumbers and peeled onions are also cut into cubes.
- Dill finely shred.
- Mix all the ingredients, including corn, salt, pepper and mayonnaise and serve to the table.
This hearty salad can be laid out in layers. Then Ingredients will be as follows:
- cabbage (it must be mixed with one tablespoon of mayonnaise and it is best to take the top of the sheet - so it will not "move down");
- tuna;
- cucumber;
- finely chopped proteins (attention, the yolks in this case are put in a separate layer);
- corn;
- pickle;
- crumbled yolks, which are sprinkled on top of half of the dill.
Gas station prepares as follows: mayonnaise is mixed together with the other half of dill, salt and pepper, and each layer must be lubricated, otherwise our salad will not stick.
Option 2
It will take:
- 150 gr. tuna;
- one head of peking;
- 200 gr. corn;
- 1 bunch of green onions;
- 200 gr. squid;
- mayonnaise;
- Adjust salt and pepper in a dish to your taste.
Cooking:
- Mash tuna, chop cabbage.
- Squid boil for 3 minutes in salted water.
- Onions cut feathers.
- Mix the finished ingredients, spices and mayonnaise.
We offer to cook an incredibly delicious salad with Chinese cabbage, tuna and corn according to the video recipe:
With eggs
Option 1
Ingredients:
- 250 gr. fish;
- 3 chicken eggs;
- 300 gr. peking
- 1 medium cucumber.
For refueling we need:
- several cloves of garlic;
- salt;
- mayonnaise;
- If you like black ground pepper, then this recipe does not hurt.
Cooking method:
- Pour marinade from canned tuna, knead tuna with fork.
- Eggs boil and three grated.
- Peekinki leaves are washed, remove the yellowed parts (if any) and chop a thin strip.
- Wash the cucumber peeled and cut into cubes (core not necessary).
- Garlic clean and push garlic press.
- Mix in a deep bowl all the prepared ingredients, including spices and mayonnaise.
- Serve garnished with a sprig of dill.
- If you do not need to serve, you can simply chop the dill finely and add to the salad.
Option 2
Ingredients:
- 250 gr. canned tuna;
- 400 gr. peking leaves;
- 5 eggs, 100g of hard cheese;
- 1 medium onion;
- 1 bunch of green onions.
For refueling:
- salt;
- ground black pepper to taste;
- mayonnaise (you can use lean or replace with low-fat yogurt).
Cooking method:
- From the can with tuna drain the water and mash with a fork.
- Beijing cabbage washed and crumbled into thin strips.
- Boil eggs, clean and separate the whites from the yolks.
- Cut onion into thin circles.
- Green onions finely shred.
- Three cheese on a fine grater.
Next, "collect" our salad layers:
- cabbage layer;
- sliced squirrels 5 eggs;
- grated cheese;
- tuna;
- onion;
- 1 2 part cooked mayonnaise;
- crushed yolks of 3 eggs;
- remaining mayonnaise;
- the remaining yolks and green onions.
It turns out nourishing salad, which reveals juiciness due to the presence of Peking cabbage in it.
Whatever the first cabbage layer does not "fall apart", it is recommended to mix it with a small amount of mayonnaise and cheese.
This salad will look very impressive if you decide to serve it in portions using low glasses with a wide neck. For example - the rocky.
We offer you to make a very healthy and light salad from Chinese cabbage, tuna and eggs:
With cucumber
Option 1
Ingredients:
- 1 can of fish;
- 400 gr. peking
- one fresh cucumber;
- 200 gr. peas;
- 1 bunch of green onions;
- 50 gr. dill;
- salt, black pepper and mayonnaise to your taste.
Cooking method:
- From the tuna merge the marinade and mne fish fork.
- We wash the cabbage and tear it up into small pieces with our own hands.
- Clean the cucumber from the peel and cut into a semicircle.
- Spring onions - ringlets, and dill finely chop.
- Mix the prepared ingredients, peas, salt, pepper and mayonnaise.
Option 2
Ingredients:
- 400 gr. cabbage;
- can of tuna;
- 1 big cucumber (300g);
- 150 gr. olives;
- 50 gr. dill;
- salt, pepper, olive oil.
How to cook:
- Shred leaves, tuna mash, as described in the recipes above.
- Cucumber cut into half rings, leave the olives whole.
- Dill finely shred.
- Mix the ingredients in a large container, as well as salt, pepper and olive oil.
We offer you to prepare a salad of Peking cabbage and tuna with the addition of a cucumber:
With crackers
Option 1
Ingredients:
- 250 gr. canned tuna;
- 300 gr. cabbage leaves;
- 200 gr. cherry tomatoes;
- 2 cloves of garlic;
- 200 gr. shrimp;
- salt, pepper, mayonnaise and croutons to taste.
Cooking method:
- We knead tuna, we tear cabbage into small parts.
- Tomatoes are washed and cut in half.
- Three garlic on a fine grater.
- Boil the shrimp in salted water, peel.
- Mix the ingredients in a large container, refuel, add the croutons before serving.
Crackers can be taken ready, and you can cook in the oven. To do this, cut the slices of loaf into cubes, lay them on a baking sheet and dry in the oven for 20 minutes at 180 degrees, stirring occasionally.
Cooked crackers on their own get much tastier!
Option 2
Ingredients:
- 300 gr. canned tuna;
- 400 gr. Peking cabbage;
- 3 pcs. chicken eggs;
- 150 gr. carrots;
- 1 medium onion;
- salt, pepper, mayonnaise and crackers - to taste.
Cooking method:
- Tuna knead, cabbage chop straws.
- Egg boil and grate.
- Carrots are also three on a coarse grater.
- Onion cut into half rings.
- Mix the ingredients, salt, pepper, mayonnaise.
- We add the croutons before serving, so that they do not soak.
With bell pepper
Option 1
Ingredients:
- 1 can of tuna;
- 300 gr. Peking cabbage;
- 2 bell peppers;
- 150 gr. pitted olives;
- 50 gr. basil leaves;
- 1 bunch of green onions;
- salt, spices and olive oil - to taste.
Cooking method:
- We knead tuna, we tear cabbage into small pieces with our hands.
- Wash peppers, remove bones, divide in half and cut into strips.
- Basil kroshimi as small as possible.
- Green onions cut rings.
- Olives are left intact.
- Mix all ingredients together in a dressing.
Option 2
Ingredients:
- 1 can of tuna;
- 300 gr. Peking cabbage;
- 1 can of corn;
- 1 jar of pitted olives;
- 2 bell peppers.
For refueling:
- salt;
- ground black pepper;
- olive oil;
- 10ml lemon juice.
Cooking method:
- Tuna knead, cabbage chop straws.
- Peppers are stoned, cut into 4 pieces, then each of them into strips.
- Corn and olives are left whole.
- Mix the ingredients with the dressing and the salad is ready.
With cheese
Option 1
Ingredients:
- 1 can of tuna;
- 400 gr. Peking cabbage;
- 1/2 onions;
- 100 gr. hard cheese;
- 1 sweet and sour apple.
For refueling:
- 2 tbsp. sour cream;
- 2 tbsp. l low-fat yogurt;
- salt to taste.
Cooking method:
- Tuna knead, cabbage chop straws.
- Onions clean and cut into half rings.
- Cheese three on a coarse grater.
- Apple peeled and cut into cubes.
- Mix the ingredients, salt, sour cream and yogurt in a deep bowl.
We spread the salad on a flat dish, rub the cheese on top and make a net of dressing.
Option 2
Ingredients:
- 1 can of tuna;
- 300 gr. Peking cabbage;
- 100 gr. feta cheese;
- 1 can of olives;
- 1 Bulgarian pepper.
You can diversify the dish by adding some tomatoes to it.
For refueling:
- salt;
- ground black pepper;
- olive oil;
- 10ml lemon juice.
Cooking method:
- We knead tuna, cabbage leaves are small we tear, we cut feta into cubes, olives - in half.
- Pepper is cut into 4 parts, then shred straw.
- Mix the ingredients and dressing and serve to the table.
With carrots
Option 1
We will need:
- 200 gr. fish;
- 300 gr. peking
- 150 gr. carrots;
- 100 gr. Luke;
- 50 gr. dill
For refueling use:
- salt;
- pepper;
- mayonnaise.
Cooking:
- Mash the fish, shred cabbage as thin as possible.
- We clean the carrots and rub them on any grater - the size does not matter here, do as you prefer.
- Onion cut into half rings.
- Dill cut as little as possible.
- Combine all the ingredients, refuel and serve to the table.
Option 2
We will need:
- 1 can of fish;
- 300 gr. cabbage;
- 150 gr. raw carrots;
- 5 quail eggs;
- 150 gr. corn;
- 200 gr. Cherry
For refueling use:
- salt;
- ground black pepper;
- olive oil.
Cooking method:
- Fish mash, peking to tear hands into small pieces.
- Carrots rub.
- Boil eggs and, just like tomatoes, cut into quarters.
- Mix all the ingredients and dressing in a deep container.
We offer you to prepare a salad from Beijing cabbage, tuna and carrots according to the video recipe:
With potatoes
Option 1
Ingredients:
- 1 jar of fish;
- 400 gr. peking
- 300 gr. potatoes;
- one cucumber;
- 150 gr. Bulgarian pepper;
- 300 gr. tomatoes;
- half onion;
- 150 gr. olives.
For refueling:
- salt;
- pepper;
- 50 ml. olive oil;
- 50 ml. wine vinegar.
Cooking salad:
- From tuna poured water and knead to the state of pate.
- Peking leaves shred as thin as possible.
- Boil the potatoes in the uniform and after it cools, peel it and cut into cubes.
- Cucumber and tomatoes are also cut in small squares.
- Pepper divided into 4 parts and cut into small strips.
- Onions clean and cut into half rings.
- Olives in half.
- Mix all the ingredients, season with spices and wine vinegar.
If you do not have wine vinegar on hand, just add a little more olive oil.
Option 2
Ingredients:
- 1 can of fish;
- 300 gr. peking leaves;
- 150 gr. olives;
- 200 gr. potatoes;
- 1 - 2 sprigs of dill;
- 1 bunch of green onions;
- salt, pepper and olive oil at your discretion.
Cooking salad:
- From the tuna merge the marinade and mne fish fork.
- Wash cabbage and finely chop straws.
- Olives together with onions cut circles.
- Boil potatoes in uniform, cool, peel and cut into cubes.
- Dill just finely shred.
- We send all the ingredients in a deep bowl, add spices and dressing, mix.
If you plan to store this salad in the refrigerator for more than 12 hours, then you should use the upper parts of cabbage leaves, since the bottom (white) part contains a large amount of water, from which the potatoes in the salad will soften and turn into puree.
Before serving, you can decorate the salad with greens. Enjoy your meal!
Fast and delicious meals
The quickest and most delicious recipes for salads made from Chinese cabbage and canned tuna are obtained with the addition of only a few ingredients. Tuna goes well with olives and olives, as well as with chicken and quail eggs. Experimenting with these ingredients, you can always get a win-win flavor combination.
How to serve?
Salads with canned tuna are very fond of "layered" serve, because the tuna itself is dense, such salads will hold well. But the classic options have not been canceled. It all depends on your imagination.
If you replace the butter in the above recipes with low-fat yogurt, then besides the benefits, tuna salads and Chinese cabbage will not bring you any extra calories. Options with mayonnaise is, rather, for a festive feast. For those who follow a diet, you can do low-fat yogurt or make a dressing like mayonnaise. To do this, you need to mix yogurt with a small amount of mustard and one yolk. The consistency of such a dressing will be much thinner, but then it has fewer calories.
I would also like to note the need to consume iodine, which is contained in large quantities in tuna meat. You should choose tuna, canned in oil. This tuna contains 17 µg of iodine per 85g of product, which is 11% of the daily intake. Bonus to eating tuna in oil can be a large amount of protein, vitamin D, as well as iron.
