Salads with ruccola and tuna: 9 cooking recipes

Experts call tuna a sea gold for its taste, the highest concentration of phosphorus and vitamins, and richness of easily digestible protein. There are 22 proteins in 100 g of the delicacy. Tuna combines wonderful with vegetables, fruits, mushrooms, dairy products, and greens, including nutritious and low-calorie ruccola. That's why chefs often use it to make salads.

Classic recipe for arugula and tuna salad

A classic of the culinary genre - a salad of tender tuna, fresh arugula and Dijon mustard. The dish has been appreciated by those who adhere to a healthy diet.

Ingredients:

• 400 g canned tuna;
• 100g of fresh arugula;
• 4 eggs;
• 4 cherry tomatoes;
• salt to taste;
• Dijon mustard to taste.

How to cook:

1. Boil eggs.
2. Rinse the ruccola under running water and allow to drain.
3. Drain the tinned tuna from the can. Place the meat in a bowl, mash with a fork.
4. Cut tomatoes and hard-boiled eggs into quarters.
5. Put arugula on the plate, top with tomatoes and eggs, then canned tuna.
6. Salad with salt, add Dijon mustard.

Tip! Fresh arugula should be stored dry, in a plastic bag. Eat it preferably within a few days after purchase. And in dishes the greens should be added before serving.

Salad with tuna, arugula and quail eggs

Salad with tuna and greens is good because you can make it all year round and get servings of natural vitamins. Both fresh and canned fish can be used for this recipe. For the preparation you will need:

• 250 g canned tuna;
• 80 g of arugula;
• 10 quail eggs;
• 8 cherry tomatoes;
• 2 tbsp. olive oil;
• 1 tsp. balsamic vinegar;
• 1 tsp. lemon juice;
• Ground black pepper to taste;
• salt to taste.

Preparation Steps:

1. Wash ruccola, tomatoes, and eggs.
2. Mash the canned fish with a fork and place in a salad bowl.
3. Add a layer of arugula.
4. Then put cherry tomatoes, cut into halves.
5. Peel and halve the quail eggs and put them in the bowl.
6. In a separate bowl, prepare the salad dressing. Mix freshly squeezed lemon juice with balsamic vinegar, season with salt and pepper. Then add olive oil.
7. Dress the salad.

Tip! To quickly and easily peel boiled quail eggs, you need to cool them, put them in a glass with water, cover it with the palm of your hand and shake a few times.

How to cook salad with arugula, tuna and cherry tomatoes

The salad is so simple that it can be made in a few minutes. Even beginners in cooking can easily cope with this task. For the recipe, it is better to take canned chunky tuna in its own juice. You can replace it with chopped tuna in oil. For the salad you will need:

• 2 cans of canned tuna;
• 2 packages of fresh arugula;
• 15 pcs. of olives;
• 10-15 cherry tomatoes;
• olive oil;
• salt to taste.

How to prepare the salad:

1. Rinse the rucola under running water and put it in a dryer to drain the liquid.
2. Wash the cherry tomatoes and olives and cut into halves.
3. Drain the can of tinned tuna. Mash the meat with a fork.
4. Take a bowl or a salad bowl, put tuna, arugula, tomatoes, olives. Stir to mix.
5. Season with salt and add olive oil to taste.

Salad with fried tuna and ruccola

You will need fresh tuna to make this easy, gourmet dish. It can be bought in most large supermarkets. For the salad you need to take:

• 350 g of tuna steak;
• 100 grams of arugula;
• 300g cherry tomatoes;
• 3 tbsp. olive oil;
• 2 tbsp. lemon juice;
• 1 tbsp. mustard;
• Ground black pepper to taste;
• salt to taste.

Cooking steps:

1. Heat a frying pan over medium heat. Sear the steaks on both sides for 2 minutes each. Then cool them down.
2. Cut the cherry tomatoes into small pieces.
3. Slice the fried fish into thin slices.
4. For the dressing, add olive oil, lemon juice and mustard in a small bowl. Season with ground black pepper and salt and mix.
5. Put the ruccola and tomato slices in a bowl, dress and mix.
6. Place the salad on a plate, top with the tuna slices.

Tip! Determine the correctness of the tuna can be determined by the color of the meat inside. It should be pink.

Preparation of French salad with arugula and tuna

Easy, healthy and nutritious dish with roasted tuna, avocado and fresh herbs claims the title of a classic of French cuisine. For the recipe you need:

• 400 g tuna;
• 200 gr of arugula;
• 2 pcs. avocado;
• 200 gr cherry tomatoes;
• 30 g balsamic vinegar;
• 1 tbsp. lemon juice;
• Mix of peppers to taste;
• salt to taste.

How to cook:

1. Rinse the rucola in running water; pat dry.
2. Take a dish, arrange the greens in a thin layer on it.
3. Wash cherry tomatoes, cut into halves, and place on top of the arugula.
4. Peel and remove the avocado, then cut the avocado pulp into wedges. Add them to the salad.
5. Cut the raw tuna into medium-thick slices and season with salt and pepper mixture. Then put it in a pan and fry until soft.
6. Cut the fish into thin slices and put it on a plate.
7. Drizzle the salad with balsamic vinegar and lemon juice.

Tip! Chefs soak the tuna in a marinade with the addition of spices before roasting. So the fish turns out very fragrant.

Recipe for arugula, tuna and avocado salad

Culinarians appreciate arugula for its rich, spicy flavor. It pairs well with tomatoes, cheese, meat and fish and serves as a source of nutrients.

Ingredients:

• 1 can of canned tuna;
• 70 g of arugula;
• 2 pcs. avocado;
• 15 pcs. cherry tomatoes;
• 15 pcs. seedless olives;
• 1 tbsp. French mustard;
• 3 Tbsp. olive oil;
• 2 tbsp. lemon juice;
• ground black pepper to taste;
• salt to taste.

Preparation Steps:

1. Place tuna in a bowl, divide with a fork into medium sized pieces.
2. Cut the cherry tomatoes in half, add to the tuna.
3. Add the olives to the salad. If they are large, divide them into halves.
4. Peel the avocado, remove the pit. Cut the flesh into thin slices.
5. Wash and dry ruccola on paper towel. Tear large leaves with your hands.
6. Add the avocado and arugula to the salad.
7. In a separate container for the dressing, mix olive oil and fresh lemon juice, add mustard, season with pepper and salt. Lightly whisk the dressing with a fork and pour over the salad.

Lifehack: When buying arugula, keep in mind that the shallower they are, the more bitterness they contain. Purchase arugula with large leaves.

How to make a salad with arugula, tuna and mozzarella

A salad with a fresh, tangy taste can be made for a healthy snack or a light dinner. The highlight of this dish is the dressing with honey and mustard.

For the salad you will need:

• 100 g canned tuna;
• 150 g of arugula;
• 60 g of mozzarella;
• 3 pcs. cherry tomatoes;
• ½ pcs. red onion;
• ½ p. bell bell pepper;
• 60 ml olive oil;
• 1 tbsp. honey;
• 1 tbsp. hot mustard;
• Ground black pepper to taste;
• salt to taste.

How to prepare the salad:

1. Melt the thick honey in a water bath.
2. Mix olive oil, honey and hot mustard in a small bowl for dressing. Season with salt and pepper.
3. Peel the red onion, cut it into half rings, break it up and put it in a thin layer in a salad bowl.
4. Wash the ruccola, tear it up and add to the onions.
5. Wash the cherry tomatoes and bell peppers. Cut tomatoes in half, peppers in julienne. Place in a salad bowl.
6. Pour the dressing, leaving a small amount to add to the cheese and tuna.
7. Open the can of tinned fish and mash with a fork.
8. Cut the mozzarella into small pieces.
9. Add the cheese and fish to the salad and pour the dressing over it.
10. Top with arugula leaves.

Couscous, Tuna & Arugula Salad Recipe

This recipe will help you make a complete dinner in literally 5 minutes. It is enough to stock up on a can of canned tuna and couscous in advance.

Ingredients:

• 150 g canned tuna;
• 80 g of arugula;
• 200g instant couscous;
• 10 cherry tomatoes;
• 200 ml water;
• 1 tbsp. lemon juice;
• Olive oil to taste;
• salt to taste.

Preparation steps:

1. Pour couscous in a bowl, pour 200 ml of boiling water. After the grits will absorb the water, stir it with a fork.
2. Open a can of tinned tuna, allow the juice to drain, and transfer the fish to the couscous.
3. Rinse the cherry tomatoes and arugula. Cut the tomatoes into halves, the arugula can be torn with your hands. Put in a bowl with the lettuce.
4. Drizzle with lemon juice, add a little olive oil, salt.

Tip! To cook couscous quickly, just pour boiling water over the groats, cover the dish with foil or a towel and allow to stand. In 5 minutes, crumbly and hearty couscous is ready.

Arugula salad with tuna and sun-dried tomatoes

A juicy, colorful salad with tuna and sun-dried tomatoes is good as a light dinner. It is unlikely to refuse fans of fish dishes. And you can serve this salad with a glass of white wine.

For the recipe we need to prepare:

• 80 g canned tuna;
• 150 gr of arugula;
• 4 tomatoes;
• 10 g of parmesan cheese;
• 2 tbsp. olive oil;
• Ground black pepper to taste;
• salt to taste.

How to prepare the salad:

1. Wash the tomatoes, cut in half, place them on a baking tray, season with salt and pepper and drizzle with olive oil. Put them in the preheated oven. The cooking temperature is +100°C. Preferably turn on the fan in the oven, this will speed up the cooking process.
2. Rinse the rocket salad, put it in a bowl and add a little olive oil.
3. Open the can of canned tuna, drain the liquid. Add the fish to the arugula and mix with your hands.
4. Grate Parmesan cheese.
5. Put tuna and greens on a plate. Top with sun-dried tomato halves and grated cheese. Salt and pepper to taste.