Looking for a fresh, light and nutrient-rich salad…..look no further than my Tuna salad with soy dressing. It’s so good it’s worth getting the chopsticks out for! If you wish you could swap out the tuna for salmon or even a piece of cod or halibut. The dressing is very versatile and can be used on a crispy noodle salad packed with chilli, beansprouts, Chinese leaf lettuce with a good squeeze of lime to really zing things up!
Tuna Health Benefits
Tuna is an excellent source of protein with bluefin tuna packing more nutritional benefits than yellowfin tuna. It protects against health disease, Alzheimer’s disease and many forms of cancer.
Its high content of omega 3 fatty acids are the primary reason for its health benefits. Omega 3 fatty acids transform into the ‘good’ prostaglandins which help with cholesterol levels thus supporting overall heart health.
Eating about 3 portions of fish a week can also help tackle depression, diabetes, macular degeneration as well as rheumatoid arthritis and multiple sclerosis.
Soy sauce health benefits
Often overlooked, soy sauce also has some health benefits. Seek out naturally produced soy sauces if you can, especially if like me you do a lot of Asian cooking. Soy sauce is thought to promote digestion and is often used in broths to soothe digestion/stomach issues.
Dark soy sauce contains several strong antioxidants which some studies have found to support heart health.
Salt reduced and Korean varieties of soy sauce have been found to reduce blood pressure in mice and some studies have shown that soy sauce may have cancer and tumour-inhibiting effects.
Give this tuna salad with soy dressing recipe a try, it’s so light on the stomach. Steamed broccoli would make a great addition to the dish!
Tuna Salad with Soy Dressing
Tuna salad is a light, delicious and nutritious. Perfect with a side of steamed broccoli.
- Frying pan
- 1/4 cup Coriander, finely chopped
- 1/4 cup Parsley, finely chopped
- 1/4 cup Olive oil
- 500 g Tuna, cut into batons/strips
- 1 cup White daikon radish, shredded
- 1 cup Cucumber, shredded
- 1/2 cup Soy sauce, mirin, rice wine vinegar dressing
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Put the coriander, parsley and olive oil together in a small bowl .Season with salt and pepper.
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Pat the herb and oil mix on the tuna, covering all sides of the tuna
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Flash fry the tuna in a hot frying pan for 20 seconds each side (if that!)
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Make the dressing – mix 1/2 cup mirin, 1/2 cup soy sauce and 3 tbsp of rice wine vinegar together.
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Shred the cucumber and daikon radish
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Add the just cooked tuna to a plate, serve with the radish and cucumber and drizzle over the dressing.