Zucchini and smoked tuna salad. A fresh main or single dish also suitable for those on a diet, light and tasty and can be enriched in many ways.
When summer is approaching, I immediately get to work preparing salads, and today’s is among the first that came to mind this year and I must say it was very appreciated and devoured.
It is very convenient if we have guests, because we can prepare them in advance and keep them in the fridge until it’s time to serve them.
Today I propose a salad of marinated zucchini and smoked tuna, a healthy and tasty dish, perfect for a summer lunch or dinner.
Accompany this salad with a whole grain bun and it will be a balanced and complete meal.
Indeed, don’t underestimate that the zucchini and tuna salad is so light that you can even eat it on a diet, naturally keeping an eye on the amount of seasoning used!
You can prepare your salad in advance, let it marinate and rest in the refrigerator for a few hours and it will be even better.
Perfect also as an appetizer to start a seafood dinner or to take to work. Perfect as a dish to take to the beach, ready to enjoy.
Light, healthy, goodbye guilt, an excellent balanced meal that is easy and does not require turning on the stove, a great solution given the heat these days.
Obviously, in addition to being fresh, the zucchini must be small and tender.
I often find them at the market maybe with their flower still attached and they are delicious!
Are you doubtful about using raw zucchini in salads?
Trust me, they can be eaten perfectly, they are actually very good, delicate, and crunchy, and they go well with everything!!
Ready to run into the kitchen?
- Difficulty: Very Easy
- Cost: Medium
- Rest time: 30 Minutes
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: No Cooking
- Cuisine: Italian
- Seasonality: Spring, Summer
- Energy 176.58 (Kcal)
- Carbohydrates 4.99 (g) of which sugars 0.27 (g)
- Proteins 13.29 (g)
- Fat 12.52 (g) of which saturated 2.37 (g)of which unsaturated 2.47 (g)
- Fibers 1.97 (g)
- Sodium 756.60 (mg)
Indicative values for a portion of 200 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
Zucchini and Smoked Tuna Salad
- 4 zucchini
- 5.3 oz smoked tuna (sliced)
- 1 lemon (juice)
- to taste extra virgin olive oil
- 1 tbsp capers in oil
- 1 bunch parsley
- salt
- pepper
Tools
- Mandoline
- Citrus Juicer
Steps
Zucchini and Smoked Tuna Salad
The first thing you need to do is wash the zucchini thoroughly, then trim them and slice them thinly.
(I used the mandoline, but a vegetable peeler or a knife works fine too.)
However, if you prefer them crunchier, you can cut them a bit thicker.
In a small bowl, mix the oil and lemon juice.
On a cutting board, chop the capers and parsley with a knife. (Obviously, the capers should be washed and soaked to remove the salt for at least 10 min before use).
Add them to the bowl, add salt and pepper, then mix.
(Be cautious with the salt, since capers are salty and the tuna is flavorful on its own).
Next, create another layer of zucchini and season with the marinade, continue this until you have used up all the ingredients.
Cut the smoked tuna into strips, add it to the zucchini, and mix everything.
Place your salad in the refrigerator covered with plastic wrap for at least 2/3 hours to let it absorb the flavors well, then serve garnished with lemon slices.
If you prepare it the day before, it will be even tastier.
Transfer it to a serving plate and garnish as you like.
A very simple dish but believe me, it’s delicious and light.
Your marinated zucchini salad is ready.
Enjoy it fresh and flavorful, perhaps accompanied by a bit of bread, and you’ll experience an explosion of taste in your mouth.
A very simple dish but believe me, it’s delicious and light.
Bon appétit.
Advice
The Zucchini and Smoked Salmon Salad can be stored in the fridge covered with plastic wrap for 2 days, after which the zucchini will tend to lose crunchiness.
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FAQ
What can I substitute the smoked salmon with?
With blanched shrimps cleaned and seasoned with oil and lemon. Or with smoked salmon.
Do I absolutely have to add capers?
No, great if you like mint.
