Low carb tuna green olive fennel salad
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Prep Time
20 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol Tuna in oil Italian style, drained
- ½ small cos lettuce, washed leaves removed
- ½ small fennel bulb, washed and finely sliced
- 2 cups of red cabbage, very finely sliced
- 1 small red onion, peeled and finely sliced
- 3 tablespoons fresh dill, finely chopped, plus some extra fronds for decoration
- sea salt and freshly ground black pepper.
- 3 tablespoons extra virgin olive oil
- juice of ½ a lemon (or to taste)
- ½ cup pitted green olives
Instructions
- In a large bowl, add the fennel, red cabbage, red onion and chopped dill.
- Add the olive oil, lemon juice and toss through the veggies. Season to taste with salt and pepper. Lemons vary so add more lemon if you think the salad needs it.
- Arrange the washed lettuce leaves on a serving plate, pile on the dressed salad, reserving any left over dressing the bottom of the bowl. Top the salad with the drained tuna and drizzle with the left over dressing.
- Decorate with olives and dill fronds. Serve immediately or cover and chill and serve within the hour.
| Servings: | 2 |
| Ready in: | 20 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Salad |
| Ingredient: | Tuna |
Low carb tuna green olive fennel salad
This simple, elegant, tuna green olive fennel salad is inspired by a classic Greek cabbage and dill salad. It’s low carb, full of gut health friendly cellulose from all the vegetables, and high protein Omega 3s from the Safcol tuna. It’s pretty YUM too.
This will keep the munchies away due to the protein content.
Ashleigh Feltham (MNutrDiet)
You will want to make this salad your regular lunchtime friend. Safcol tuna is a top-quality tuna which adds taste to the salad but will keep the munchies away due to the protein content. Tuna is also a good source of ‘animal haem’ iron. Iron is needed to help transport oxygen around your body. Tuna will give your body vitamin B12 and choline which helps supports your central nervous system as well as iodine and selenium for a healthy thyroid.
All the vegetables in this salad provide potassium which supports healthy cholesterol levels and fibre assists with fullness and gut health. The lemon, red cabbage, lettuce and fennel are all good sources of vitamin C which support your immune system function. Another immune optimizer is the red onion with its antioxidant quercetin. The cabbage, lettuce and fennel are also good sources of vitamin K which is needed for normal blood clotting and plays a role in keeping your bones strong. Fennel is a source of magnesium which like vitamin K plays a role in keeping your bones strong and your muscles working well. Red cabbage has many potent antioxidants including anthocyanins which play a role in keeping your heart healthy and may reduce your risk of some cancers.
Extra virgin olive oil and olives have healthy monounsaturated fats called oleic acid. Extra virgin olive oil also has over 36 different antioxidants to help fight off free radicals. Monounsaturated fat and omega-3 fat in the tuna help your blood cholesterol to get more of the ‘healthy’ HDL cholesterol and less of the ‘bad’ LDL cholesterol and triglycerides. Fat helps your body to absorb the fat-soluble vitamins A, D, E and K. Whoever said you can’t make friends with salad is clearly incorrect.
