Of which 3.9 g sugars and 4.6 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (tuna) · Selenium (tuna) · Vitamin C (tomato)
Allergens fish
Tuna salad with avocado and arugula
Tuna, avocado and arugula in a salad that really fills you up.
Ingredients
- 1 can of tuna in water, drained (120 g / 4 oz)
- ½ avocado, cut up (75 g / 2¾ oz)
- 1 handful of cherry tomatoes (80 g / 2¾ oz)
- 1 handful of arugula (20 g / ¾ oz)
- 1 tbsp olive oil (10 g)
- lemon juice, to taste
Method
- Drain the tuna well and flake it with a fork.
- In a bowl, combine the tuna, cut avocado, halved cherry tomatoes and arugula.
The full method (4 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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