Tuna Cucumber Salad
Tuna Cucumber Salad Recipe – a healthier tuna salad without mayonnaise. Crunchy cucumbers, canned tuna in oil and light and tangy dressing. Topped with fresh green onions and aromatic dill. The perfect spring/summer lunch or side salad.
I’m a huge fan of cucumber salads and this one is so easy to make, extra fresh fresh and delicious. Cucumbers pair well with canned tuna, so I often make this salad. Kids also like it, because it is not the typical creamy tuna salad, that is often used on sandwiches.
Wonder what the best tuna to use for this salad is?
Canned tuna varies, depending on the type of fish used, the size of the pieces and whether it is packed in oil or water.
For more about the different varieties of canned tuna fish, you can read here.
Canned tuna salad
- Persian or English cucumbers – I prefer seedless cucumbers, but pretty much any cucumbers could be used. Pickling cucumbers have thicker skin and I avoid them in salads, but if there is nothing else you can use, they are an option, too. Peel and cut into thin bite sized pieces. It is important, that the slices are thin, so they absorb the dressing well.
- Fresh dill – this is the “forgotten” herb in my opinion. Dill goes well with cucumbers, this is why I use it. It is a summery, fresh herb to me, but I’m aware that not many people like it. Parsley or cilantro can be used instead.
- Canned tuna in oil. Use your favorite kind of tuna in a can. I prefer Yellowfin tuna fillets in oil (in water can be used). Albacore or solid white canned tuna are good options, if this if what you like or have.
- Chopped green onions (red or yellow onions can be used, but the flavor of green is a lot milder).
This is the easies salad dressing, I make all the time. Made with just 3 ingredients – extra virgin olive oil, apple cider vinegar and salt. Just enough to season and enhance the flavors in this cucumber salad.
Is tuna healthy?
I’m not a dietitian or a healthcare professional.
Tuna has many varieties, but overall, it is a great source of protein and low in calories and fats. Depending if the tuna is packed in water or oil, its nutritional content will be different. Canned tuna in oil has more calories than tuna in water. While for creamy tuna salad, I usually use tuna in water, for this cucumber salad, I personally prefer light tuna in oil. It is more flavorful and perfect to serve with cucumbers, that are watery and light in flavor.
So tuna may be considered a healthy food, but if you plan on making a salad, loaded with mayo, it will go up in calories and may not be so “healthy” after all.
I personally rarely mix tuna fish with mayo. Instead I use some olive oil (if the tuna is not packed in oil) and vinegar or lemon juice.
What else can you add to this tuna cucumber salad?
Adding avocado to this cucumber salad will add extra healthy fats and make the salad more filling. I like adding avocado, this way the salad could be considered “a meal”.
Swapping red onions for green onions will add nice color and flavor.
Try adding hard boiled eggs to the salad, to turn it into a healthy, protein packed bowl.
Wonder what other vegetables you could add ? Cherry tomatoes, radishes, canned corn, thinly sliced celery or baby spinach are great additions, too.
Another option is adding olives or (and) capers.
More salad recipes:
If you are interested in making Seared Ahi Tuna, I have a great recipe – Sesame Crusted Ahi Tuna, that is worth checking out.
Tuna Cucumber Salad
- 2 Persian cucumbers — peeled, halved and sliced
- 2 tbsp fresh dill
- 2 tbsp Olive oil
- 2 tbsp Lemon juice or apple cider vinegar
- 1/4 to 1/2 tsp Salt
- 1/4 tsp Black pepper
- 4 oz canned tuna in oil
In a bowl, combine the cucumbers, salt, pepper, dill, olive oil, lemon juice and tuna. Serve or refrigerate for up to 24 hours.
Nutrition InformationCalories: 93, Fat: 7g, Saturated Fat: 1g, Cholesterol: 10mg, Sodium: 216mg, Potassium: 105mg, Carbohydrates: 2g, Fiber: 1g, Sugar: 1g, Protein: 6g, Vitamin A: 63%, Vitamin C: 5%, Calcium: 12%, Iron: 1%