Description
A Mediterranean-inspired, high-protein salad combining flaky tuna, whole grains, and fresh herbs. Perfect for post-workout meals, offering 25g protein per serving with a meaty texture and vibrant flavor.
Ingredients
Quinoa
Tuna (water-packed albacore), two 5-ounce cans
Red onion, 1/2 cup finely chopped
Fresh parsley, 1/3 cup chopped
Mayonnaise (light or olive oil-based), 1/4 cup
Lemon juice, 2 tablespoons
Salt, 1/2 teaspoon (preferably sea salt)
Instructions
Rinse quinoa with cold water in a fine mesh strainer 2-3 times to remove saponins
Cook 1 cup quinoa in 2 cups salted water (1/2 tsp) over medium-high heat until boiling, then simmer 15 minutes with lid on
Let quinoa stand undisturbed for 5 minutes after cooking before fluffing with a fork
Flake drained tuna in a bowl using a fork, then mix in chopped onion and parsley by hand
Transfer cooled quinoa to the tuna mixture and stir in mayonnaise and lemon juice until well combined
Chill salad for 30 minutes to 2 hours to enhance flavor and texture before serving
Notes
Chilling the bowl beforehand helps maintain texture balance
Adjust lemon juice intensity to personal preference
Use green onions or cilantro/dill as herbal/herb alternatives
Store in airtight container for up to 3 days refrigerated
Nutrition
- Serving Size: 1 serving (approx. 1 1/2 cups)
- Calories: 225
- Sugar: 5g
- Sodium: 300mg
- Fat: 30g
- Saturated Fat: 6g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 85mg