Ensalada de Atún

Ensalada de Atún is a refreshing and protein-packed Spanish breakfast salad that combines the flavors of tuna, fresh vegetables, and a zesty dressing. This low-carb dish is perfect for a nutritious start to your day.

Ingredients

• Canned tuna in olive oil - 200 grams
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Hard-boiled eggs - 2, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Begin by hard-boiling the eggs. Place them in a saucepan, cover with water, and bring to a boil. Once boiling, reduce heat to low and let simmer for 9-10 minutes. Remove from heat, cool in cold water, and peel.
2. In a mixing bowl, combine the canned tuna (drained), halved cherry tomatoes, diced cucumber, finely chopped red onion, and chopped hard-boiled eggs.
3. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
4. Pour the dressing over the salad mixture and gently toss to combine.
5. Garnish with fresh parsley before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 8 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 200 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle health and satiety.
• Rich in omega-3 fatty acids from tuna, supporting heart health.

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