Seafood · ALWAYS FREE
Tuna, Egg and Arugula Salad
Flaked tuna and firm egg quarters top peppery leaves and cherry tomatoes with a pale lemon-mustard dressing.
SaladLunchNo oven
Ingredients
Let’s make it
- Put the eggs in a saucepan and cover with cold water by 2 cm. Bring to a boil, cover, turn off the heat and leave for 12 minutes. For very large eggs or high altitude, allow extra time so both yolks and whites are firm.
- Transfer the eggs to ice water for 5 minutes, then peel and cut into quarters. Check the centers are fully firm.
- While the eggs cool, whisk the mayonnaise, yogurt, lemon juice, mustard, salt and pepper until smooth.
- Arrange the dry arugula and halved tomatoes on two plates. Break the drained tuna into large flakes and distribute it over the leaves.
- Add the egg quarters, drizzle over the dressing and serve promptly.
Why it’s in this collection
- High Protein: Calculated protein estimate from canned light tuna in water, drained alone: 240 g × 19.44 g protein per 100 g ÷ 2 portions = at least 23.3 g per portion using this USDA reference. Other ingredients are not counted in this minimum. USDA reference
- Weight Loss Journey: 100 g arugula and 250 g tomatoes divided into 2 portions, with 120 g drained tuna plus eggs per portion. Use the specified no-added-sugar mayonnaise and mustard. This is a measured, portion-aware meal idea; it does not prescribe calories or promise weight loss. Supporting reference · Supporting reference
Calculations are estimates from the specified ingredients and portions. Brands, trimming, substitutions, and cooking losses change the result. This is recipe guidance, not individualized nutrition or medical advice.
Times are estimates. Images illustrate the dish; check ingredients and portions for your needs.
Use a food thermometer for meat, fish, and egg dishes. Refrigerate perishable food within 2 hours, or 1 hour above 90°F (32°C). Reheat leftovers to 165°F (74°C). Safe cooking temperatures · USDA leftover guidance
