Description
Creamy avocado tuna salad delivers Mediterranean-inspired freshness perfect for light lunches. Crisp vegetables and zesty lemon dressing combine for a protein-packed meal you’ll crave all summer long.
Ingredients
Scale
Main Proteins:
- 15 ounces (425 grams) tuna in oil, drained and flaked
- 2 avocados, diced
Fresh Vegetables:
- 1 English cucumber, sliced
- 1 small/medium red onion, sliced
- 1/4 cup (15 grams) cilantro, chopped
Seasonings and Oils:
- 2 tablespoons extra virgin olive oil or sunflower oil
- Juice of 1 medium lemon (about 2 tablespoons)
- 1 teaspoon sea salt or 3/4 teaspoon table salt
- 1/8 teaspoon black pepper
Instructions
- Gather your fresh ingredients and ensure all produce is thoroughly washed and dried before preparation.
- Carefully drain the tuna, using a fork to delicately flake the fish into bite-sized, uniform pieces to maintain texture.
- Thinly slice cucumber and red onion using a sharp knife, creating crisp, translucent cuts that will provide a refreshing crunch.
- Halve the avocados, remove the pit, and dice into gentle cubes, taking care to keep the pieces intact and prevent bruising.
- Select a spacious mixing bowl and gently combine the flaked tuna, cucumber, red onion, and avocado cubes, using a light folding motion.
- In a separate small bowl, craft the dressing by whisking olive oil and lemon juice until they emulsify into a smooth, cohesive mixture.
- Finely chop fresh cilantro and incorporate into the dressing along with sea salt and freshly ground black pepper for enhanced flavor profile.
- Drizzle the prepared dressing over the salad, using a delicate tossing technique to ensure even distribution without crushing the avocado.
- For optimal flavor development, refrigerate the salad for 15-30 minutes before serving, allowing ingredients to meld and chill.
- Serve cold, garnishing with additional cilantro leaves if desired, and enjoy within 2-3 hours of preparation for maximum freshness.
Notes
- Maximize flavor by using fresh, high-quality tuna packed in water for a cleaner taste and lighter texture.
- Prevent avocado browning by adding lemon juice directly to diced avocados, which helps maintain their vibrant green color and freshness.
- Customize the salad for different dietary needs by substituting tuna with chickpeas for a vegetarian version or adding extra protein like hard-boiled eggs.
- Enhance texture and nutrition by incorporating additional crisp vegetables like bell peppers or radishes for extra crunch and nutritional variety.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Blending
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 370
- Sugar: 2 g
- Sodium: 620 mg
- Fat: 27 g
- Saturated Fat: 4 g
- Unsaturated Fat: 20 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 7 g
- Protein: 22 g
- Cholesterol: 60 mg