Fresh Tuna or Salmon Salad

Elevate your salad game with this vibrant Fresh Tuna or Salmon Salad, a perfect blend of wholesome goodness and gourmet flair. Featuring freshly seared tuna or salmon, tender mixed greens, juicy cherry tomatoes, crisp cucumber, and creamy avocado, this salad is as nutritious as it is delicious. The dish is brought to life with a zesty homemade dressing made from olive oil, lemon juice, Dijon mustard, and a hint of garlic, striking the perfect balance of tangy and savory flavors. Finished with a sprinkle of capers for a briny kick, this salad is a quick yet impressive meal ready in just 20 minutes. Whether you're looking for a light, protein-packed lunch or a healthy dinner option, this recipe is your go-to for fresh, flavorful perfection.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:5 mins

Total Time:20 mins

Servings: 2

Ingredients

• 300 grams fresh tuna or salmon fillet
• 4 cups mixed salad greens (e.g., arugula, spinach, and kale)
• 1.5 cups cherry tomatoes, halved
• 1 medium cucumber, thinly sliced
• 0.5 medium red onion, thinly sliced
• 1 large avocado, diced
• 2 tablespoons capers
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 tablespoon vegetable oil (for searing fish)

Directions

Step 1

Pat the fresh tuna or salmon fillet dry with paper towels and season both sides lightly with a pinch of salt and black pepper.

Step 2

Heat 1 tablespoon of vegetable oil in a nonstick skillet over medium-high heat. Once hot, add the tuna or salmon fillet. Sear for 2-3 minutes on each side, depending on thickness, until it forms a golden crust but remains tender in the center (or cooked to your desired doneness). Remove from the skillet and let it rest while you prepare the rest of the salad.

Step 3

In a large mixing bowl, combine the mixed salad greens, cherry tomatoes, cucumber slices, red onion, and capers.

Step 4

In a small bowl, whisk together the olive oil, fresh lemon juice, Dijon mustard, minced garlic, 0.5 teaspoon salt, and 0.25 teaspoon black pepper to make the dressing.

Step 5

Slice or flake the seared tuna or salmon into bite-sized pieces.

Step 6

Gently toss the salad with the dressing until evenly coated. Divide the salad mixture onto serving plates.

Step 7

Top the salad with the sliced or flaked tuna or salmon and diced avocado.

Step 8

Serve immediately and enjoy your fresh tuna or salmon salad!

Nutrition Facts

Serving size	1307.3 grams (1307.3g)

Amount per serving	% Daily Value*
Calories	1381

Total Fat 91.40g	117%
Saturated Fat 13.90g	70%
Polyunsaturated Fat 4.00g
Cholesterol 150mg	50%
Sodium 1930mg	84%
Total Carbohydrate 51.40g	19%
Dietary Fiber 22.00g	79%
Total Sugars 15.20g
Protein 99.00g	198%

Vitamin D 600IU	3000%
Calcium 287mg	22%
Iron 9mg	47%
Potassium 3529mg	75%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.8%

Protein: 27.8%

Carbs: 14.4%