This Big Green Salad with Tuna and Citrus is bright, crisp, and incredibly refreshing. It offers the perfect balance of protein-packed goodness and vibrant flavor. Tender leafy greens are mixed with juicy orange segments, creamy avocado, and savory tuna flakes. This mixture creates a meal that is both nourishing and satisfying. Every bite offers a mix of textures. They include crunchy, soft, zesty, and smooth. This makes it a salad you’ll want to come back to again and again.
A light citrus dressing ties everything together. It adds a gentle tang that brightens the tuna. It also complements the fresh veggies beautifully. This salad is perfect whether you’re meal-prepping for busy weekdays. It satisfies if you’re craving a wholesome lunch. It is ideal for serving a healthy dinner that doesn’t feel heavy. Simple, colorful, and full of clean flavors, it’s a delicious way to enjoy a protein-rich, veggie-filled meal in minutes.
Think you don’t like salad? No offense, but maybe you’ve just eaten sad salads. This is how you make a better salad using whatever ingredients you happen to have in your fridge or cupboards.
Ingredient for Big Green Salad with Tuna and Citrus
- Vinaigrette:
- 2 tbsp (30 mL) white vinegar, apple cider vinegar, rice vinegar, or fresh lemon juice
- ½ tsp (2 mL) honey or pure maple syrup
- ½ tsp (2 mL) grainy or smooth Dijon mustard
- ¼ tsp (1 mL) salt
- ¼ cup (60 mL) olive oil, grape seed oil, sunflower oil, or canola oil
- 1 tbsp (15 mL) finely chopped fresh dill, parsley, basil, or tarragon
- Salad:
- 2 heads PC Live Lettuce Trio, washed, dried, and torn
- Pinch (0.5 mL) salt
- 1 can (170 g) PC Sustainably Sourced Wild Albacore Solid White Tuna, drained and flaked
- 3 radishes, thinly sliced
- 1 orange, segmented and patted dry
- 1 grapefruit, segmented and patted dry
- 1-½ cups (375 mL) thinly sliced cored fennel bulb (about ¼ of bulb)
- 1 cup (250 mL) rinsed drained canned navy or white kidney beans, or chickpeas
- ⅓ cup (83 mL) pumpkin seeds, toasted
Directions for Big Green Salad with Tuna and Citrus
- Vinaigrette: Whisk together vinegar, honey, mustard, and salt in bowl. Gradually whisk in oil in slow, steady stream until mixed. Whisk in dill.
- Salad: Place lettuce in large bowl; add half of the vinaigrette and toss to coat. Season with salt. Add tuna, radishes, orange, grapefruit, fennel, beans, and pumpkin seeds. Drizzle with remaining vinaigrette; toss to coat.
- Serve right away.
Try this: Make sure your greens are thoroughly dried after washing; otherwise, your salad will end up soggy. A salad spinner does the trick. If you don’t have one, place the washed lettuce in a tea towel. Gather the edges tightly and whirl in the air until dry.
Serving Suggestions for Big Green Salad with Tuna and Citrus:
- Serve as a light lunch on its own with a slice of whole-grain bread or crackers.
- Pair with grilled chicken or shrimp for a more filling dinner.
- Add a side of quinoa or couscous to turn it into a full meal.
- Top with extra citrus slices or a drizzle of olive oil just before serving for added freshness.
- Serve chilled for a refreshing summer salad or at picnics and potlucks.
- Garnish with fresh herbs like parsley, cilantro, or mint to enhance flavor.
Video
Notes & Tips for Big Green Salad with Tuna and Citrus:
- Use fresh, high-quality tuna: Canned tuna in water is a good choice. Still, using seared or grilled fresh tuna adds an extra touch of luxury.
- Choose ripe citrus: Oranges, grapefruits, or a mix of both bring the perfect balance of sweetness and tang.
- Prep ahead: You can wash and chop the greens in advance. Segment the citrus and prepare the dressing beforehand to save time.
- Add texture: Sprinkle with nuts or seeds (like almonds, pumpkin seeds, or sunflower seeds) for a satisfying crunch.
- Keep dressing separate: Toss the salad with the dressing just before serving to keep the greens crisp.
- Change your greens: Use a mix of romaine, arugula, spinach, or butter lettuce for varied flavor and texture.
- Optional extras: Add thinly sliced red onion, cherry tomatoes, or cucumber for extra freshness.
Frequently Asking Questions (FAQs)
1. Can I use canned tuna for this salad?
Yes! Canned tuna in water or olive oil works perfectly. Drain it well before adding to the salad.
2. What type of citrus is best for this salad?
Oranges and grapefruits are ideal for a sweet-tangy balance, but you can also use tangerines or mandarins.
3. How do I keep the salad fresh?
Store the greens, tuna, and citrus separately in airtight containers. Toss with the dressing just before serving.
4. Can I make this salad ahead of time?
Yes! Prepare the ingredients in advance, but add the dressing right before serving to keep the greens crisp.
5. Can I add other vegetables?
Absolutely! Cherry tomatoes, cucumber slices, or thinly sliced red onion complement the flavors well.
6. Is this salad suitable for meal prep?
Yes, it’s perfect for meal prep. Keep the dressing separate and assemble just before eating.
7. Can I make it vegan?
For a vegan version, replace tuna with chickpeas, white beans, or marinated tofu.
Green Salad with Tuna and Citrus
This Big Green Salad with Tuna and Citrus is bright, crisp, and incredibly refreshing. It offers the perfect balance of protein-packed goodness and vibrant flavor. Tender leafy greens are mixed with juicy orange segments, creamy avocado, and savory tuna flakes. This mixture creates a meal that is both nourishing and satisfying. Every bite offers a mix of textures. They include crunchy, soft, zesty, and smooth. This makes it a salad you’ll want to come back to again and again.
Ingredients
Vinaigrette:
- 2 tbsp (30 mL) white wine vinegar, apple cider vinegar, rice vinegar, or fresh lemon juice
- ½ tsp (2 mL) honey or pure maple syrup
- ½ tsp (2 mL) grainy or smooth Dijon mustard
- ¼ tsp (1 mL) salt
- ¼ cup (60 mL) olive oil, grape seed oil, safflower oil, sunflower oil, or canola oil
- 1 tbsp (15 mL) finely chopped fresh dill, parsley, basil, or tarragon
Salad:
- 2 heads PC Live Lettuce Trio, washed, dried, and torn
- Pinch (0.5 mL) salt
- 1 can (170 g) PC Sustainably Sourced Wild Albacore Solid White Tuna, drained and flaked
- 3 radishes, thinly sliced
- 1 orange, segmented and patted dry
- 1 grapefruit, segmented and patted dry
- 1-½ cups (375 mL) thinly sliced cored fennel bulb (about ¼ of bulb)
- 1 cup (250 mL) rinsed drained canned navy or white kidney beans, or chickpeas
- ⅓ cup (83 mL) [pumpkin seeds], toasted
Instructions
- Vinaigrette: Whisk together vinegar, honey, mustard, and salt in bowl. Gradually whisk in oil in slow, steady stream until mixed. Whisk in dill.
- Salad: Place lettuce in large bowl; add half of the vinaigrette and toss to coat. Season with salt. Add tuna, radishes, orange, grapefruit, fennel, beans, and pumpkin seeds. Drizzle with remaining vinaigrette; toss to coat.
- Serve right away.
Try this: Make sure your greens are thoroughly dried after washing; otherwise, your salad will end up soggy. A salad spinner does the trick. If you don’t have one, place the washed lettuce in a tea towel. Gather the edges tightly and whirl in the air until dry.
Notes
- Use fresh, high-quality tuna: Canned tuna in water is a good choice. Still, using seared or grilled fresh tuna adds an extra touch of luxury.
- Choose ripe citrus: Oranges, grapefruits, or a mix of both bring the perfect balance of sweetness and tang.
- Prep ahead: You can wash and chop the greens in advance. Segment the citrus and prepare the dressing beforehand to save time.
- Add texture: Sprinkle with nuts or seeds (like almonds, pumpkin seeds, or sunflower seeds) for a satisfying crunch.
- Keep dressing separate: Toss the salad with the dressing just before serving to keep the greens crisp.
- Change your greens: Use a mix of romaine, arugula, spinach, or butter lettuce for varied flavor and texture.
- Optional extras: Add thinly sliced red onion, cherry tomatoes, or cucumber for extra freshness.
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Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 208Total Fat: 3gSaturated Fat: 0gUnsaturated Fat: 3gCholesterol: 10mgSodium: 389mgCarbohydrates: 33gFiber: 7gSugar: 11gProtein: 13g
**Nutritional information on HRCookery is provided as a courtesy. We can't guarantee the accuracy of the nutritional information given for any recipe on the site. these figures should only be considered as estimates.
7 December 2022 at 1:33 AM[…] Big Green Salad with Tuna and Citrus — HR cookery […]