InternationalSaladsGluten FreeHigh ProteinQuick Meals30 Minute MealsFat Loss FriendlyPost-Workout Meals

Tuna, Tomato, Corn, Lettuce and Olive Salad

Tuna, Tomato, Corn, Lettuce and Olive Salad is a Salads international recipe with 407 calories per serving, nutrition details, and step-by-step preparation guidance.

Calories

407 kcal

Total Time

5 min

Servings

1

Protein

36.3 g

About This Recipe

The story behind Tuna, Tomato, Corn, Lettuce and Olive Salad

Tuna, Tomato, Corn, Lettuce and Olive Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around tomato, olives, and corn.

Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 407 calories each, so you can see exactly how it fits your day before you start cooking.

Plan for about 5 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Tuna, Tomato, Corn, Lettuce and Olive Salad worth coming back to.

Ingredients

  • Tomato1 count (130 g)
  • Olives5 count (25 g)
  • Corn1/2 count (125 g)
  • Lettuce1 cup (35 g)
  • Olive Oil1 tablespoon (10 ml)
  • Canned Tuna in Water1 can (120 g)

Instructions

  1. 1

    Step 1

    For this recipe, you need cooked corn. If you can't do that, boil the corn grains in a pot for 12-15 minutes and drain.

  2. 2

    Step 2

    Slice the tomato and olives.

  3. 3

    Step 3

    Drain and shred the tuna.

  4. 4

    Step 4

    Serve the tomato slices making a circle on a plate. Put the lettuce, tuna, cooked corn and sliced olives in the middle.

  5. 5

    Step 5

    Season with olive oil, salt and pepper to taste. Optional: Add lemon juice or vinegar.

Nutrition Snapshot

Macros and micros at a glance

52/ 100

Forkd Score · Moderate

This recipe scores well for protein density relative to its per-serving calories.

Calories

407

Protein

36.3g

Carbs

31.1g

Fat

14.9g

Fiber

4.5g

Micronutrients

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Diet and Allergen Guide

Vegetarian

No

Vegan

No

Gluten Free

Yes

Dairy Free

No

Allergens

FishTree NutGluten

Meal Prep and Storage

Make it easier to prep ahead

Tuna, Tomato, Corn, Lettuce and Olive Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

Frequently Asked Questions

Common questions about Tuna, Tomato, Corn, Lettuce and Olive Salad

How many calories are in Tuna, Tomato, Corn, Lettuce and Olive Salad?

Tuna, Tomato, Corn, Lettuce and Olive Salad has about 407 calories per serving based on the current ingredient list and serving size on this page.

How long does Tuna, Tomato, Corn, Lettuce and Olive Salad take to make?

Tuna, Tomato, Corn, Lettuce and Olive Salad takes about 5 minutes from start to finish. That is roughly about 5 minutes of prep. Actual times vary with your equipment and how much you prep in advance.

What ingredients can I substitute in Tuna, Tomato, Corn, Lettuce and Olive Salad?

Most ingredients in Tuna, Tomato, Corn, Lettuce and Olive Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.

How should I store leftover Tuna, Tomato, Corn, Lettuce and Olive Salad?

Tuna, Tomato, Corn, Lettuce and Olive Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.

Can I freeze Tuna, Tomato, Corn, Lettuce and Olive Salad?

Tuna, Tomato, Corn, Lettuce and Olive Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.

How do I reheat Tuna, Tomato, Corn, Lettuce and Olive Salad?

Tuna, Tomato, Corn, Lettuce and Olive Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.

Can I scale Tuna, Tomato, Corn, Lettuce and Olive Salad up or down?

Yes. Tuna, Tomato, Corn, Lettuce and Olive Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.

What pan or dish should I use for Tuna, Tomato, Corn, Lettuce and Olive Salad?

A large skillet, saucepan, or sheet pan works well for Tuna, Tomato, Corn, Lettuce and Olive Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.

How do I know when Tuna, Tomato, Corn, Lettuce and Olive Salad is cooked properly?

Tuna, Tomato, Corn, Lettuce and Olive Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.

Is Tuna, Tomato, Corn, Lettuce and Olive Salad suitable for vegetarians?

No. Tuna, Tomato, Corn, Lettuce and Olive Salad is not vegetarian as written because it includes Canned Tuna in Water.

Is Tuna, Tomato, Corn, Lettuce and Olive Salad gluten-free?

Yes. Tuna, Tomato, Corn, Lettuce and Olive Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.

Are there any allergen ingredients in Tuna, Tomato, Corn, Lettuce and Olive Salad?

Yes. This recipe includes Fish, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.

Can I make Tuna, Tomato, Corn, Lettuce and Olive Salad ahead of time?

Tuna, Tomato, Corn, Lettuce and Olive Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.

How can I adjust Tuna, Tomato, Corn, Lettuce and Olive Salad for my calorie or macro goals?

Tuna, Tomato, Corn, Lettuce and Olive Salad already lands in a fairly high-protein range at about 36.3 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.

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