Nothing like a salad. They are perfect for any occasion and time of the day. If you incorporate some protein such as seafood, the flavor and benefits increase, plus it becomes a much more complete dish. Below are 3 incredible options that you will surely want to try.
In addition, salads are a healthy and versatile dish that you can combine with sweet or savory ingredients. These recipes not only are very nutritious, they can be combined and modified with any other ingredient. Find in this link riceselect.com/recipe/bangkok-rice-shrimp-salad another option for a simple, easy and quick salad recipe with shrimp and rice.
Benefits of tuna and shrimp
Shrimp:
- Shrimp are very rich in antioxidants such as selenium and vitamin E, which fights free radicals.
- They are low in fat, so they are suitable to complete the protein intake in weight loss diets.
- They contribute to the metabolization of carbohydrates and help to improve blood cholesterol levels.
- Thanks to their content in vitamins B3, B12, D, E and K, they improve the health of hair and nails.
- Rich in proteins and minerals such as iodine, they help regulate metabolism.
Tuna:
- Protects the heart and cardiovascular system.
- It takes care of muscle mass: it is the most complete source of protein.
- Protects the skin.
- It is a very satiating food, it becomes a good food to incorporate in slimming diets.
- The components of tuna such as omega 3, selenium, vitamin B6 and B12 have the power to influence the mood of the body.
1. Tuna salad with lettuce, tomato and black olives
A tuna salad works perfectly as a complete and healthy dish at any time of the day. Make it in just a few steps. The perfect combination of vegetables and proteins makes this salad very nutritious.
Ingredients
- 1 can of tuna.
- 5 lettuce leaves.
- 1/2 piece of tomato.
- 7 black olives.
- Purple onion.
- Olive oil.
- Balsamic vinegar.
- Salt and pepper to taste.
Preparation
- Wash and sanitize the vegetables.
- Place the chopped lettuce in a bowl.
- Slice the onion and dice the tomato.
- Add the rest of the ingredients to the bowl and mix well.
- Finally add the black olives cut in halves.
- Season to taste with salt and pepper.
- Dress with balsamic vinegar and olive oil or with your favorite dressing.
Tips to prepare this recipe:
- You can add extra ingredients such as sunflower seeds or nuts.
- The mango dressing goes perfectly with this salad.
- Another version of this recipe can be to stew the tuna in a pan with garlic.
2. Shrimp salad with avocado and mango
Ingredients
- 4 oz of shrimp.
- 1 1/2 cups of arugula.
- 1 cup of cherry tomatoes.
- Olive oil.
- Salt and pepper.
Preparation
- Wash and disinfect the vegetables thoroughly. Remove the guts from the shrimp with a toothpick.
- Cut the tomatoes in half, the mangoes in half moons as well as the avocado.
- Cook the shrimp in boiling water for two minutes. Remove and mix with the remaining ingredients.
- Add a tablespoon of olive oil, salt and pepper to taste.
Tips for serving the salad:
- The arugula can be omitted.
- Serve the salad in leaves of lettuce.
3. Quinoa salad with tuna, broccoli and peppers
Ingredients
- 10 oz of broccoli.
- 10 oz of quinoa.
- 5 oz of mushrooms.
- 1 can of corn.
- 1 red bell pepper.
- 2 cans of tuna.
- 3 cups of water.
- Olive oil.
- Apple cider vinegar.
- Salt to taste.
Preparation
- Put the quinoa in a bowl and add a cup of water, cover the bowl and wait ten minutes.
- Meanwhile, cut the mushrooms into small pieces and wash them along with the can of corn and broccoli.
- In a pot, put the broccoli with a cup of water over medium heat for 5 minutes, add salt to taste.
- In another pot put two cups of water and when it is boiling add the quinoa, previously drained in the colander.
- Leave it on medium heat for 10 to 15 minutes.
- Remove the quinoa from the stove and drain it again. Add cold water to loosen all the residues.
- Remove the tuna from the can and place it in a bowl, add the mushrooms, broccoli and corn, stir well until well integrated.
Tips to prepare this recipe:
- For a more complete dish, add a seed of your preference, in this case the ideal combination would be sunflower seeds.
- Tuna can be replaced with another protein such as chicken or meat.
