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Recipes for delicious and healthy tuna and Chinese cabbage salads

Recipes for delicious and healthy tuna and Chinese cabbage salads


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Tuna is deservedly recognized as one of the healthiest fish of its kind - it contains more than 25% of protein. This fish is also beneficial for brain activity. It is believed that eating tuna at least once every few weeks can boost your mental performance.

In combination with Chinese cabbage, tuna prevents the development of many diseases, such as thyroid diseases, as well as saturates the body with useful microelements. The calorie content of tuna is 184 calories per 100 grams, which is relatively lower than that of other fish. Calorie content "Peking" - 16 calories. In the 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 on how you can diversify tuna and Chinese cabbage salads.

With tomatoes

Option 1

Ingredients:

  • 300 gr. fresh tuna;
  • 500 gr. Chinese cabbage leaves;
  • 200 gr. cherry tomatoes;
  • 150 g olives;
  • 1 medium bell pepper;
  • 7 pcs. quail eggs.

For refueling:

  • 50 gr. oils (it is better, of course, to take olive);
  • spice.

How to cook:

  1. Fry the tuna meat for 15 seconds on each side so that it remains pink inside.
  2. We wash the cabbage and tear it into small pieces with our hands.
  3. Cut the cherry tomatoes and prepared quail eggs into halves.
  4. Divide the bell pepper into quarters and cut each of them into strips.
  5. Add the whole olives to the salad.
  6. Next, in a separate bowl, mix the tomatoes, olives, peppers and eggs.
  7. Combine the ingredients for the dressing in a small container.
  8. Cut the tuna into thin slices.

We serve as follows:

  1. put Chinese leaves on a plate;
  2. on them - a mixture of vegetables and eggs;
  3. 3 slices of tuna on top;
  4. sprinkle with dressing and serve.

Option 2

We need:

  • 300 gr. tuna;
  • 500 gr. Peking;
  • 2 large yellow or red tomatoes;
  • one bell pepper.

For refueling:

  • salt;
  • spice;
  • mayonnaise to taste.

Preparation:

  1. Mash the tuna, tear the Peking with your hands, rinse the tomatoes and cut into cubes.
  2. Remove the core from the pepper, cut in half, and then into strips.
  3. We combine the ingredients, season and serve.

We suggest preparing a simple salad of Chinese cabbage, canned tuna and tomato according to the video recipe:

Check out other delicious Chinese cabbage and tomato salads, including cherry tomatoes.

With corn

Option 1

We need:

  • 150 - 200 g of canned tuna;
  • 350 gr. Chinese cabbage;
  • 250 g corn;
  • 2 - chicken eggs;
  • 150 g pickled or pickled cucumbers;
  • one onion;
  • 100 g fresh dill;
  • salt, pepper and mayonnaise to taste.

Cooking method:

  1. Knead the tuna meat with a fork.
  2. Cut the cabbage into strips, then the resulting strips into 3 parts, so that they are not too long.
  3. Boil the eggs, peel, cut into cubes.
  4. Cut pickled cucumbers and peeled onions into cubes as well.
  5. Finely chop the dill.
  6. Stir all ingredients including corn, salt, pepper and mayonnaise and serve.

This hearty salad can be layered. Then the ingredients will be arranged like this:

  1. cabbage (it must be mixed with one tablespoon of mayonnaise and it is best to take the upper part of the leaf - so it will not "slide out");
  2. tuna;
  3. cucumber;
  4. finely chopped whites (attention, the yolks in this case are placed in a separate layer);
  5. corn;
  6. pickle;
  7. crumbled yolks, on which half of the dill taken is sprinkled on top.

The dressing is prepared as follows: mayonnaise is mixed together with the other half of the taken dill, salt and pepper, and every layer must be greased, otherwise our salad will not stick.

Option 2

You will need:

  • 150 g tuna;
  • one head of cabbage;
  • 200 gr. corn;
  • 1 bunch of green onions;
  • 200 gr. squid;
  • mayonnaise;
  • Adjust the salt and pepper in the dish to your liking.

Preparation:

  1. Mash tuna, chop cabbage into strips.
  2. Boil the squids in salted water for 3 minutes.
  3. Cut the onion into feathers.
  4. Stir in prepared ingredients, spices and mayonnaise.

We suggest preparing an incredibly delicious salad with Chinese cabbage, tuna and corn according to the video recipe:

Interesting salads with Chinese cabbage and corn are discussed in a separate article.

With eggs

Option 1

Ingredients:

  • 250 g fish;
  • 3 chicken eggs;
  • 300 gr. Peking;
  • 1 medium cucumber.

For refueling we need:

  • a few cloves of garlic;
  • salt;
  • mayonnaise;
  • if you like black ground pepper, then in this recipe it will not hurt.

Cooking method:

  1. Drain the marinade from the can with canned tuna, knead the tuna with a fork.
  2. Boil eggs and grate three.
  3. We wash the Peking leaves, remove the yellowed parts (if any) and chop them with a thin strip.
  4. Peel the washed cucumber and cut into cubes (it is not necessary to remove the core).
  5. Peel the garlic and press with a garlic press.
  6. In a deep bowl, mix all prepared ingredients, including spices and mayonnaise.
  7. Serve decorated with a sprig of dill.
  8. If serving is not required, then you can simply chop the dill finely and add to the salad.

Option 2

Ingredients:

  • 250 g canned tuna;
  • 400 gr. Peking leaves;
  • 5 eggs, 100g 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:

  1. Drain the tuna can and mash with a fork.
  2. We wash the Chinese cabbage and chop it into thin strips.
  3. Boil the eggs, peel and separate the whites from the yolks.
  4. Cut the onion into thin slices.
  5. Finely chop the green onion.
  6. Three cheese on a fine grater.

Next, we "collect" our salad in layers:

  1. cabbage layer;
  2. finely chopped whites of 5 eggs;
  3. grated cheese;
  4. tuna;
  5. onion;
  6. 1/2 part cooked mayonnaise;
  7. chopped yolks 3 eggs;
  8. leftover mayonnaise;
  9. leftover yolks and green onions.

It turns out a hearty salad, which reveals its juiciness due to the Peking cabbage present in it.

So that the first cabbage layer does not "fall apart", it is recommended to mix it with a small amount of mayonnaise and cheese.

Such a salad will look very impressive if you decide to serve it in portions, using low glasses with a wide neck for this. For example - rocky.

We suggest preparing a very healthy and light salad of Chinese cabbage, tuna and eggs:

About the preparation of salads from Chinese cabbage and eggs is written here.

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:

  1. Drain the marinade from the tuna and mash the fish with a fork.
  2. We wash the cabbage and tear it ourselves into small pieces with our hands.
  3. Peel the cucumber and cut into a semicircle.
  4. Green onions - in rings, and finely chop the dill.
  5. Mix the prepared ingredients, peas, salt, pepper and mayonnaise.

Option 2

Ingredients:

  • 400 gr. cabbage;
  • can of tuna;
  • 1 large cucumber (300g);
  • 150 g olives;
  • 50 gr. dill;
  • salt, pepper, olive oil.

How to cook:

  1. Shred the leaves, knead the tuna, as described in the recipes above.
  2. Cut the cucumber in half rings, leave the olives intact.
  3. Finely chop the dill.
  4. Mix the ingredients in a large container, as well as salt, pepper and olive oil.

We suggest preparing a salad of Chinese cabbage and tuna with the addition of a cucumber:

More Chinese cabbage and cucumber salads can be found here.

With croutons

Option 1

Ingredients:

  • 250 g 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:

  1. Knead the tuna, tear the cabbage into small pieces.
  2. Rinse the tomatoes and cut them in half.
  3. Three garlic on a fine grater.
  4. Boil the shrimps in salted water, peel.
  5. Mix the ingredients in a large container, season, add the croutons before serving.

Crackers can be taken ready-made, or you can cook in the oven. To do this, we cut the slices of the loaf into cubes, put them on a baking sheet and dry in the oven for 20 minutes at a temperature of 180 degrees, stirring occasionally.

Cooked crackers turn out to be much tastier on their own!

Option 2

Ingredients:

  • 300 gr. Chinese cabbage;
  • 3 pcs. chicken eggs;
  • 150 g carrots;
  • 1 medium onion;
  • salt, pepper, mayonnaise and croutons - to taste.

Cooking method:

  1. Knead the tuna, chop the cabbage into strips.
  2. Boil the egg and grate.
  3. Three carrots on a coarse grater.
  4. Cut the onion into half rings.
  5. Mix the ingredients, salt, pepper, mayonnaise.
  6. Add the croutons before serving so that they do not get wet.

We have reviewed even more variations of Chinese cabbage and croutons salads here.

With bell pepper

Option 1

Ingredients:

  • 1 can of canned tuna
  • 300 gr. Chinese cabbage;
  • 2 bell peppers;
  • 150 g pitted olives;
  • 50 gr. basil leaves;
  • 1 bunch of green onions;
  • salt, spices and olive oil to taste.

Cooking method:

  1. Knead the tuna, tear the cabbage into small pieces with our hands.
  2. We wash the peppers, remove the seeds, divide in half and cut into strips.
  3. Chop basil as small as possible.
  4. Cut the green onions into rings.
  5. Leave the olives intact.
  6. Stir all the ingredients together in the dressing.

Option 2

Ingredients:

  • 1 can of tuna
  • 300 gr. Chinese cabbage;
  • 1 can of corn;
  • 1 can of pitted olives;
  • 2 bell peppers.

For refueling:

  • salt;
  • ground black pepper;
  • olive oil;
  • 10 ml. lemon juice.

Cooking method:

  1. Knead the tuna, chop the cabbage into strips.
  2. Pepper pitted, cut into 4 pieces, then each of them into strips.
  3. Leave the corn and olives intact.
  4. Stir the ingredients together with the dressing and the salad is ready.

Vitamin salads with bell pepper and Chinese cabbage can be found here.

With cheese

Option 1

Ingredients:

  • 1 can of tuna
  • 400 gr. Chinese cabbage;
  • 1/2 onion;
  • 100 g hard cheese;
  • 1 sweet and sour apple.

Advice! Add more tuna to the salad and it will become incredibly satisfying!

For refueling:

  • 2 tbsp sour cream;
  • 2 tbsp. l. low-fat yogurt;
  • salt to taste.

Cooking method:

  1. Knead the tuna, chop the cabbage into strips.
  2. Peel the onion and cut it into half rings.
  3. Three cheese on a coarse grater.
  4. Peel the apple and cut into cubes.
  5. We 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 mesh from the dressing.

Option 2

Ingredients:

  • 1 can of tuna
  • 300 gr. Chinese cabbage;
  • 100 g feta cheese;
  • 1 can of olives;
  • 1 bell pepper.

You can diversify the dish by adding a few tomatoes to it.

For refueling:

  • salt;
  • ground black pepper;
  • olive oil;
  • 10 ml. lemon juice.

Cooking method:

  1. Knead the tuna, finely chop the cabbage leaves, cut the feta into cubes, the olives - in half.
  2. Cut the pepper into 4 parts, then chop it into strips.
  3. Mix ingredients and dressing and serve.

Check out other recipes for Chinese cabbage and cheese salads, including feta.

With carrots

Option 1

We need:

  • 200 gr. fish;
  • 300 gr. Peking;
  • 150 g carrots;
  • 100 g Luke;
  • 50 gr. dill.

For refueling we use:

  • salt;
  • pepper;
  • mayonnaise.

Preparation:

  1. Knead the fish, chop the cabbage as thin as possible.
  2. We clean and rub the carrots on any grater - the size does not matter here, do as you like.
  3. Cut the onion into half rings.
  4. We cut the dill as little as possible.
  5. We combine all the ingredients, season and serve.

Option 2

We need:

  • 1 can of fish;
  • 300 gr. cabbage;
  • 150 g untreated carrots;
  • 5 quail eggs;
  • 150 g corn;
  • 200 gr. cherry.

For refueling use:

  • salt;
  • ground black pepper;
  • olive oil.

Cooking method:

  1. Mash the fish, tear the Peking into small pieces with your hands.
  2. Rub the carrots.
  3. Boil the eggs and, like the tomatoes, cut them into quarters.
  4. Mix all ingredients and dressing in a deep container.

We suggest making a salad of Chinese cabbage, tuna and carrots according to the video recipe:

Delicious carrot and bok choy salads are described in another article.

With potatoes

Option 1

Ingredients:

  • 1 jar of fish;
  • 400 gr. Peking;
  • 300 gr. potatoes;
  • one cucumber;
  • 150 g bell pepper;
  • 300 gr. tomatoes;
  • half an onion;
  • 150 g olives.

For refueling:

  • salt;
  • pepper;
  • 50 ml. olive oil;
  • 50 ml. wine vinegar.

Cooking salad:

  1. Drain the water from the tuna and knead it until it becomes a paste.
  2. Shred the Peking leaves as thin as possible.
  3. Boil the potatoes in their skins and after they cool down, peel them and cut them into cubes.
  4. We also cut the cucumber and tomatoes into small squares.
  5. Divide the pepper into 4 parts and cut into small strips.
  6. Peel the onion and cut it into half rings.
  7. Halved olives.
  8. Mix all the ingredients, season with spices and wine vinegar.

If you don't have wine vinegar on hand, just add a little more olive oil.

Option 2

Ingredients:

  • 1 can of fish;
  • 300 gr. Peking leaves;
  • 150 g olives;
  • 200 gr. potatoes;
  • 1 - 2 sprigs of dill;
  • 1 bunch of green onions;
  • salt, pepper and olive oil of your choice.

Cooking salad:

  1. Drain the marinade from the tuna and mash the fish with a fork.
  2. We wash the cabbage and finely chop the strips.
  3. Cut the olives together with the onions into slices.
  4. Boil the potatoes in their uniforms, cool, peel and cut into cubes.
  5. We just finely chop the dill.
  6. We send all the ingredients into a deep bowl, add spices and dressing, mix.

If you plan to store this salad in the refrigerator for more than 12 hours, then it is worth using the upper parts of the cabbage leaves, since the lower (white) part contains a large amount of water, from which the potatoes in the salad will soak and turn into mashed potatoes.

Before serving, you can decorate the salad with herbs. Enjoy your meal!

Fast and delicious meals

The fastest and most delicious Chinese cabbage and canned tuna salad recipes are made with just a few ingredients. Tuna goes well with olives and olives, as well as with chicken and quail eggs. By 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" serving, since tuna itself is dense, such salads will hold well. But nobody canceled the classic options. It all depends on your imagination.

If you replace butter with low-fat yogurt in the above recipes, then, in addition to benefits, salads with tuna and Chinese cabbage will not bring you extra calories. Variants with mayonnaise are more likely for a festive feast. For those on a diet, you can get by with low-fat yogurt. or prepare a dressing like mayonnaise. To do this, you need to mix yogurt with a little mustard and one yolk. The consistency of such a dressing will be much thinner, but it also has fewer calories.

I would also like to note the need to consume iodine, which is found in large quantities in tuna meat. You should choose tuna, canned in oil. This tuna contains 17μg of iodine per 85g of product, which is 11% of the daily intake. A bonus to eating tuna in oil can be a large amount of protein, vitamin D, and iron.


Watch the video: Perfect CHICKEN MANGO and AVOCADO SALAD + Easy Dressing (June 2022).


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