Tuna salad

This delicious tuna salad is simple delicious. It is high in omega-3 fatty acids, vitamins, minerals and antioxidants. The balsamic vinegar and olive oil dressing is light in flavour and light in calories. Eat this regularly eaten for good heart health.

Nutrition rundown

• Protein-dense thanks to tuna – excellent for satiety and muscle repair.
• Healthy fats dominate (olive oil + avocado), with saturated fat staying reasonable.
• High fibre from vegetables, avocado and leafy greens (over half daily needs).
• Naturally low sugar, mostly from tomatoes and capsicum.
• Sodium is moderate, mainly from tuna and added salt, which is easy to reduce if needed.
• Rich in omega-3 fatty acids – tuna provides marine omega-3s (EPA and DHA), which support heart health, brain function and healthy inflammation balance.
• Loaded with antioxidants – the tomatoes and capsicums supply lycopene and vitamin C, while leafy greens add beta-carotene and polyphenols that help combat oxidative stress.
• Supports blood sugar stability – the combination of fibre, protein and healthy fats slows digestion, helping prevent energy crashes.
• High in potassium – avocado, spinach and vegetables contribute potassium, which supports healthy blood pressure regulation.
• Naturally low in refined carbohydrates – with no processed grains or added sugars, this meal supports metabolic health and steady insulin response.
• Hydrating and nutrient-dense – high water content from cucumber, lettuce and tomatoes adds volume and fullness without excessive calories.

Ingredients

• 1 can tinned tuna (in water)
• 1/2 cucumber
• 1/4 – 1/2 avocado
• 1/2 red capsicum
• 1/2 green capsicum
• 1/2 cup lightly cooked green beans cut into 5cm pieces
• Lettuce leaves,
• Baby spinach leaves
• 2 tomatoes
• Balsamic vinegar
• Olive Oil
• Salt, to taste
• Parsley for decoration

Method

1. Drain tuna from can and add to large bowl
2. Slice or chop capsicum and add to bowl
3. Shred lettuce leaves and baby spinach and add to bowl
4. Cut avocado & tomatoes into small chunks and add to bowl
5. Slice cucumber and add to bowl
6. Add balsamic vinegar, olive oil and salt to taste
7. Mix all the ingredients together, so they are coated with the dressing
8. Serve immediately

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.