Creamy Avocado Tuna Salad

by Cookie

Last Updated on October 18, 2019 by Cookie

This healthy and easy Broccoli Avocado Tuna Salad has a divine taste full of fresh flavor loaded with proteins and low in fat. What’s not to love about this incredible protein-rich fresh tuna salad? This tuna salad recipe is very nutritious, satisfying, fresh/crunchy and refreshing.  

I adore fresh steak tuna, broccoli, avocado, and fresh veggies. All these ingredients mixed together makes this tuna salad fresh, crunchy, and healthy. Any veggies I find in my fridge I throw in this salad, as I am always experiencing different kinds of tastes. This versatile tuna salad has become one of our lunch staples.  

Sometimes I go for a classic version made of canned tuna, but for today’s recipe, I bought a fresh steak tuna to make it more elegant, more romantic and more delicious. I adore canned tuna and usually make pasta tuna salad for my daughter, as she is fond of this kind of dish. But a natural and more intense taste and aroma come from a fresh steak tuna that makes this salad out of this world. You will find lots of recipes of tuna salad, but keep is simple my way and leave your impressions on how did you enjoy it. 

For this Avocado Tuna Salad I have used quinoa as it is very nutritious, healthy, and a great antioxidant. The great taste of this salad is from my home-made dressing that is super easy and yummy. I have used no mayo for this salad, as I wanted it light, low in calories, and more dietary. This tuna salad is a healthy and tasty twist on the classic version using a home-made dressing with creamy avocado, instead of mayonnaise. What I also adore and like about this salad is the healthiness of ingredients I usually add: fresh ripe avocado, fresh tuna, roasted broccoli, red onion, and quinoa. A mix of fitness, very light with beautiful colors. I feel refreshed and hearty any time I eat this salad.  

How to make Avocado Tuna Salad?

This easy and healthy avocado tuna salad is a bright and fresh dish that is gluten-free and truly nutritious. This great recipe is ideal for any time of the year and what I like most about it is the quick way it comes together and the great taste it has. 

Firstly, in a skillet I fry the broccoli, just to roast them a little. To Note: I fry broccoli in soy sauce no more than 5 minutes for a better and aromatic taste. 

In another skillet, I fry for a maximum of 2 minutes on each side of the tuna steak. For Note: I poured some drops of olive oil with a pinch of sea salt and pepper over both sides of the tuna steak and massage gently. The perfect looking and tasty tuna steak should be slightly brown on the edges and on both sides, and pale pink inside. Try to not overcook the tuna steak as it will be too chewy, hard, and it will be so sad to spoil it.

Aside from these two skillets, I boil 100gr (3.5oz) of quinoa for about 10 minutes, or as mentioned on the pack.

In a bowl, mix the roasted broccoli, chopped ripe avocado, red onion, tuna steak, quinoa, and unify all the ingredients with the aromatic home-made dressing.

 

For the dressing: take a small bowl and mix well 3 minced cloves of garlic, 1tbsp of Dijon mustard, 5tbsp of olive oil, ¼ of lemon juice, a pinch of sea salt and black pepper. 

I pour and mix well the dressing with all the salad ingredients and serve immediately.

This fresh and healthy tuna salad recipe is as versatile as it is delicious and hearty. You can serve it separately as a side dish, or as a snack topped on a baked slice of bread, or inside a sandwich. Anyway, you will serve it, you will definitely enjoy it.    

What kind of Tuna to use?

You can use canned or fresh tuna for this decadent salad. I made it with both kinds of tuna and both times were tasty and refined. When I have more time I go for fresh tuna steak, when I am out of time I definitely add canned ones. If I buy canned tuna, I buy only the best quality Italian fish to assure that it is made of whole pieces and tasty. 

How long does Tuna salad last in the fridge?

If you make this salad with canned tuna then you can store the salad for 1-3 days in the fridge. However, if you make it from fresh tuna, just like I made then you have to eat it immediately, as you can not fridge it. Because I make it mayo-free, it could be done in the morning and served at lunch, but no longer as it loses its taste and aspect. Generally speaking, I think that any kind of salads should be eaten at the time they are prepared to feel the rich and savory taste.  

 

How many calories in Tuna Salad?

This is a low-in-calories tuna salad full of protein, fibers, and carbohydrates. It can be eaten at any time of the day, as it is very nutritious, healthy and hearty. Because I make it without mayo, it has fewer calories and is more nutrient with my home-made dressing. I think that women that are on diets can freely and easily make and eat this pleasant tuna salad. 

Tuna Salad Tips:

  • Canned or fresh tuna goes perfect for this salad.
  • For the dressing, you can substitute the Dijon mustard with soy sauce and dried herbs.
  • This salad can be topped with different flavors, such as fried chicken, beans, bacon, or fried eggs. 
  • Choose avocado ripe, but not too ripe, to avoid a mushy salad.

There is not a precise recipe for this wonderful salad as there so many suggestions that all of them seem tasty and easy. This creaminess avocado tuna salad with crunchy broccoli and red onions is healthy and highly satisfying. I really recommend trying my version.  

Creamy Avocado Tuna Salad

Cookie
This healthy and easy Broccoli Avocado Tuna Salad has a divine taste full of fresh flavor loaded with proteins and low in fat. What’s not to love about this incredible protein-rich fresh tuna salad? This tuna salad recipe is very nutritious, satisfying, fresh/crunchy and refreshing.
0 from 0 votes
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Salad, Side Dish
Cuisine Mediterranean
Servings 4
Calories 354 kcal

Equipment

  • Bowl
  • rubber spatula
  • skillet

Ingredients
  

  • 1 broccoli
  • 1 steak tuna
  • 3.5 oz quinoa
  • 1 avocado
  • 1 red onion

Home-made dressing:

  • 3 cloves garlic
  • 1 tbsp Dijon mustard
  • 4 tbsp olive oil
  • 1/4 lemon juice
  • pinch sea salt
  • pinch black pepper

Instructions
 

  • Wash the broccoli. Fry it in a pan for 5 minutes.
  • Season with sea salt, pepper and some drops of olive oil the tuna steak. Fry it about 2 minutes on each side, or until slightly brown and pink inside.
  • Boil 100 gr (3.5oz) of quinoa for about 10 minutes.
  • Chop 1 ripe avocado and 1 red onion.
  • In a big bowl add all the ingredients chopped or cut as you like, and pour over them the home-made dressing.
  • Serve immediately.

Nutrition

Calories: 354kcalCarbohydrates: 32gProtein: 9gFat: 24gSaturated Fat: 3gCholesterol: 1mgSodium: 99mgPotassium: 874mgFiber: 9gSugar: 3gVitamin A: 1020IUVitamin C: 142mgCalcium: 93mgIron: 3mg
Keyword Avocado Tuna Salad, Tuna Salad, Tuna Salad Recipe
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1 comment

Betty G66 November 8, 2019 - 3:22 pm

I usually make this salad, but only with canned tuna. Never tried with a fresh one, I will try for sure to see the difference and how it taste.

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