Quick zucchini and tuna salad with arugula and sesame seeds
Finding the perfect lunch often ends in a compromise. Heavy meals from the cafeteria usually lead to a pronounced afternoon slump, while a simple green salad rarely keeps you full for long. A clever solution for your lunch break is a combination of fresh greens and more filling components.
- 100 g Arugula
- 1 Zucchini
- 3 tablespoons olive oil
- 1 can of tuna (in its own juice)
- 1/2 organic lemon
- salt and pepper
- 1 tsp white sesame seeds
- Wash the arugula and pat it dry. Then wash the zucchini and slice it. Heat 2 tablespoons of olive oil in a pan and fry the zucchini slices until golden brown on both sides.
- Drain the tuna and break it into small pieces with a fork.
- Squeeze the juice from half a lemon and mix it with 1 tablespoon of olive oil, salt and pepper to make a dressing.
- Place the arugula in a bowl, mix it with the fried zucchini slices and the tuna, and pour the dressing over it.
- Toast the sesame seeds in a dry pan until they begin to smell light, then sprinkle them over the salad. Serve with baguette.
Finding the perfect lunch often ends in a compromise. Heavy meals from the cafeteria usually lead to a pronounced afternoon slump, while a simple green salad rarely keeps you full for long. A clever solution for your lunch break is a combination of fresh greens and more filling components. A zucchini and tuna salad combines exactly these qualities and is also excellent for preparing in advance. You can quickly put it together in the morning and easily take it to work.
Light lunch: Zucchini and tuna salad
A successful salad thrives on contrasts in texture and flavor. The base of this zucchini and tuna salad is arugula, which brings a pleasantly peppery and slightly spicy note. This is joined by tuna, which adds a savory, salty component. The true heart of the dish, however, is the zucchini. Instead of adding the vegetable raw, you slice it and sauté it in a pan.
Sautéing the zucchini slices in a little olive oil completely transforms the vegetable. The heat creates delicate roasted aromas, and the surface becomes slightly crispy while the inside remains soft. The still slightly warm zucchini pieces form a wonderful contrast to the cool, crisp arugula in the bowl.
A heavy dressing would overpower the delicate flavors of the ingredients. Therefore, a simple vinaigrette is best here. Fresh lemon juice provides a bright acidity that harmonizes perfectly with the savory fish. If you whisk the juice with a pinch of salt and pepper and then whisk in the olive oil, everything will combine into a smooth emulsion.
A handful of sesame seeds provides the finishing touch. Toasting the tiny seeds in a dry pan releases their essential oils, adding a nutty flavor and an extra crunch. Keep a close eye on the pan, as the seeds can burn quickly. Once they're golden brown and fragrant, sprinkle them over the finished dish. Since the entire preparation takes only about fifteen minutes, this dish fits easily into a busy daily routine.