Animal protein and omega-3 rich tuna is an indispensable option both in Mediterranean-style nutrition and diet menus. Traditional potato salad, tuna and greenery meets a nutritious, wonderful and delicious main dinner. Fish tables can also be accompanied by grilled fish. Preference is yours, bon appetit!
Wash by rubbing the potatoes (rubbing with a sponge if it is multi -ground). Put 2-3 vertical scratches with a knife.
Add enough water to pass the potatoes 3-4 fingers and cook until soft.
Peel the boiled potatoes that you pass through the water without cooling and chop cubes.
While the potatoes cool, clean the fresh onions and greens, wash and strain and dry. Finely chop.
Chop the cooled potatoes into cubes. Add the juice, olive oil and spices of freshly squeezed lemons to the potatoes and blend. At this stage, you can add 5-6 finely chopped cornice and/or a handful of capers.
For the sauce of the salad, beat olive oil, mustard and mayonnaise in a bowl.
Bring all the ingredients, sauce and canned tuna in a deep salad bowl and blend.
Stretch your salad and let it rest in the refrigerator for at least 30 minutes.
When you make a presentation, take your salad to the serving plate and decorate with green olives taken and sliced with 1 tablespoon of extra virgin olive oil and serve cold. Enjoy your meal!
Menu Recommendation: Grilled Çupra, Tone Fish Potato, Arugula with White Cheese, Oven Tahini Hallva
Benefits of Ingredients in Potato Salad With Tone Fish
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Canned Tuna:
Tuna fish is a rich source of omega-3 fatty acids, supporting heart health. Its high-quality protein contributes to muscle development and it contains important nutrients like vitamin B12 and selenium. It pairs perfectly with dishes like salads, pasta, and sandwiches. It's especially excellent with avocado, lemon, and olive oil.
Potatoes:
Potatoes are a rich source of complex carbohydrates providing energy, Vitamin C, and potassium. Their fiber content contributes to digestive health and provides a feeling of satiety. Potassium, vital for regulating blood pressure, makes them important for overall body functions. They pair well with meat, chicken, fish, eggs, cheese, and many vegetables, suitable for various cooking methods like baking, boiling, frying, and mashing.
Fresh Onion:
Spring onion, a low-calorie vegetable, is a rich source of vitamins K and C. It supports bone health, aids blood clotting, and boosts the immune system. Its antioxidants protect the body against free radicals. Its fibrous nature supports digestion. It adds a refreshing flavor, especially in salads, omelets, soups, traditional Turkish dishes like 'cacık' and 'piyaz,' and pairs wonderfully with grilled meats and fish.
Curly Lettuce:
Curly lettuce is a salad favorite, known for its refreshing crispness. Its high Vitamin K content supports bone health and aids blood clotting. Rich in Vitamin A, it contributes to eye health. The fibrous texture promotes digestion, while its high water content helps keep the body hydrated. It pairs excellently with olive oil, lemon, pomegranate molasses, cheese, and grilled meats.
Lemon:
Lemon is a citrus fruit rich in Vitamin C, supporting the immune system and acting as a powerful antioxidant. Its citric acid stimulates bile production, aiding digestion and enhancing nutrient absorption. It contributes to the body's alkaline balance, supporting detoxification processes. Furthermore, it benefits skin health and may help prevent kidney stone formation. It pairs well with honey, ginger, mint, or olive oil.
Salt:
Salt is an essential mineral that adds unique flavor to dishes and serves as a natural preservative. It provides vital electrolyte balance for the body's water regulation, nerve, and muscle functions. It pairs perfectly with spices, herbs, and oils, enriching the taste of every meal. An indispensable part of every table.
Black Pepper:
Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
Olive Oil:
Olive oil, especially in its extra virgin form, is a powerful source of health benefits due to its high content of polyphenol antioxidants and monounsaturated fatty acids (oleic acid). It supports heart health by helping to lower bad cholesterol (LDL) and raise good cholesterol (HDL). With its anti-inflammatory properties, it reduces inflammation in the body, prevents cell damage, and provides protection against chronic diseases. It supports the digestive system and contributes to skin health. An indispensable part of Mediterranean cuisine, it pairs wonderfully with salads, vegetable dishes, fish, legumes, and fresh bread.
Mayonnaise:
Mayonnaise is a creamy emulsion sauce made by blending egg yolks, vegetable oil, vinegar or lemon juice, and seasonings. Thanks to its healthy fat content, it can enhance the absorption of fat-soluble vitamins like A, D, E, and K. Lecithin from egg yolks provides choline, an essential nutrient for brain function. With its high energy content, it serves as a quick energy source and promotes satiety. It pairs perfectly with french fries, sandwiches, salads, and various meat dishes.
Mustard:
Mustard, a spice from the Brassicaceae family, is known for its pungent taste. Due to the isothiocyanates it contains, it possesses strong anti-inflammatory properties and supports digestion. It is also rich in selenium and magnesium. Research on its potential anticancer effects is ongoing. It pairs perfectly with red meats, chicken, fish, sandwiches, salad dressings, and pickles.
Green Olive:
Green olives are a rich source of antioxidants (polyphenols) and heart-healthy monounsaturated fatty acids. This content helps reduce inflammation, prevent cell damage, and balance cholesterol levels. They also provide Vitamins E and K, and fiber, supporting digestive health. They pair wonderfully with various cheeses, fresh herbs (oregano, rosemary), citrus fruits, and fish/white meat dishes.
Pickled Cucumber:
Gherkin pickle, with its fermented structure, contains probiotics that support gut health. Its vinegar content can help balance blood sugar, while its antioxidants protect the body against free radicals. It also provides electrolyte support through its mineral content. It's indispensable for meat dishes, sandwiches, and mezze platters. It also pairs wonderfully with french fries.
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