Ensalada de Atún

Ingredients

• 2 cans (198 g/7 oz each)tuna in water
• 1/4white or red onion
• 1–2 small stalks (optional)celery
• 1tomato, or 13 cherry tomatoes
• 1/4red pepper
• 1/4green pepper
• 1lemon, juiced
• to tastesalt and black pepper
• to tasteolive oil
• to tastefresh coriander, chopped
• to servelettuce leaves

Instructions

1. 1

   Gather ingredients

   Prepare the ingredients before you begin.

2. 2

   Wash the vegetables

   Wash the vegetables. Remove the seeds and white inner membranes from the peppers, and pull away the strings from the celery.

3. 3

   Chop the vegetables

   Dice the onion, celery and peppers.

4. 4

   Mix the vegetables

   Put the chopped vegetables in a bowl. Add the diced tomato or sliced cherry tomatoes and chopped coriander, then stir.

5. 5

   Season the vegetables

   Add a little olive oil, along with some salt and pepper.

6. 6

   Add the tuna

   Drain the tuna, add it to the bowl and stir to combine.

7. 7

   Add the lemon

   Stir in the lemon juice and add more salt and pepper if needed.

8. 8

   Serve the salad

   Serve the tuna salad on lettuce leaves.

What is tuna salad?

Tuna salad is a flexible dish found in many international home-cooking traditions, with combinations varying from place to place. This version pairs tuna with fresh tomato, peppers, onion and celery, then finishes with lemon and olive oil.

The crisp vegetables bring contrast to the soft fish, while lemon keeps the flavours lively. It can be served as a light standalone dish, a side or a sandwich filling.

Nutrition and macros by portion

The nutrition label shows one serving as written: 155 calories, 24g protein, 8g carbs, 4g fat.

Tuna supplies most of the protein, while the vegetables and tomato contribute a modest amount of carbohydrate. Olive oil is the main source of fat; the total depends on how much you add. For a more substantial plate, pair the salad with potatoes or bread and extra vegetables.

The vegetables make the texture

Fine dice: Cut the onion, celery and peppers into small, even pieces so they mix through the tuna rather than dominating each bite.

Tomato choice: A diced tomato gives juicy pieces, while sliced cherry tomatoes make the salad easy to portion. Either works with the same preparation.

Prepare the peppers and celery

Peppers: Remove the seeds and white inner parts before chopping. This leaves neat pieces that fold easily into the salad.

Celery: Pull away any tough strings before dicing. It is optional, but adds a distinct crunch.

Keep the tuna in pieces

Drain well: Let excess water run off before adding the tuna, so it does not dilute the lemon and oil dressing.

Fold gently: Stir just enough to distribute the fish among the vegetables. A few larger flakes give the salad a more varied texture.

Season in stages

Start lightly: Add a little olive oil, salt and pepper to the vegetables first, then mix in the tuna.

Finish with lemon: Stir in the juice and taste before adding more seasoning. The amount of salt needed depends partly on the tuna.

Make it a meal

Lettuce leaves: Serve the salad on leaves for a fresh, crisp presentation, as the method suggests.

Other pairings: It also works as a sandwich filling or alongside bread, potatoes or a simple green salad.

Recipe notes & tips

• Drain the tuna thoroughly before mixing it with the vegetables.
• Dice the onion and peppers finely for an even mix.
• Add the lemon juice gradually and taste before adding more.
• Keep the celery strings out by pulling them away before chopping.
• For the freshest texture, mix the salad shortly before serving.

Variations

• Add sweetcorn: Fold in drained sweetcorn for a sweeter, tender contrast.
• Use parsley: Swap the coriander for chopped parsley if you prefer its milder flavour.
• Add chilli: Mix in a little finely chopped chilli for gentle heat.
• Make it creamy: Stir through a spoonful of mayonnaise for a richer sandwich filling.
• Add olives: Slice in a few olives for a briny accent.

Common mistakes to avoid

• Wet tuna: Excess water can make the salad watery; drain the cans well before mixing.
• Large vegetable chunks: They can overpower each bite; dice the onion and peppers evenly.
• Overmixing: The tuna can break down too much; fold it in gently.
• Too much lemon at once: The dressing may turn sharply sour; add the juice gradually and taste.
• Heavy seasoning: Tuna can already be salty; season a little at a time and taste before serving.

How to store

Store leftovers in an airtight container in the fridge and eat within 1–2 days. Keep the lettuce separate and serve the salad cold; this dish is not suited to reheating.

Frequently asked questions