Tuna & Quail Egg Salad

Our take high protein egg salad!

Ingredients: - 12 quail eggs

• 2 cans (5 oz each) tuna packed in water or olive oil, drained

• 4 cups mixed salad greens

• 1 cup cherry tomatoes, halved

• 1 cucumber, diced

• 1/4 cup red onion, thinly sliced

• 1/4 cup Kalamata olives, pitted and halved

• 2 tablespoons capers, drained

• 2 tablespoons fresh parsley, chopped

• 1/4 cup extra virgin olive oil

• 2 tablespoons red wine vinegar

• 1 teaspoon Dijon mustard

• Sea salt and freshly ground black pepper, to taste

Instructions:

1. Boil the Quail Eggs:

• Follow the same boiling and peeling steps as in the Classic Quail Egg Salad recipe.

2. Prepare the Tuna:

• In a bowl, flake the drained tuna with a fork.

3. Make the Dressing:

• In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, sea salt, and black pepper until emulsified.

4. Assemble the Salad:

• In a large bowl, combine salad greens, cherry tomatoes, cucumber, red onion, olives, capers, and parsley.

• Add the flaked tuna and gently toss with the dressing to combine.

5. Serve:

• Plate the salad mixture and top with halved quail eggs.

• Season with additional salt and pepper if desired.

  
  

This hearty salad combines the richness of tuna with the delicate quail eggs, creating a satisfying and nutritious meal.

Estimated Nutritional Values per Serving (Serves 4):

• Calories: Approximately 250 kcal

• Protein: 20 grams

• Total Fat: 15 grams

  • Saturated Fat: 3 grams

• Carbohydrates: 5 grams

  • Dietary Fiber: 1 gram

  • Sugars: 2 grams

• Cholesterol: 200 mg

• Sodium: 300 mg

Nutritional Highlights:

• High Protein: Combining quail eggs and tuna results in a protein-rich salad, supporting muscle maintenance and repair.

• Omega-3 Fatty Acids: Tuna is a good source of omega-3 fatty acids, which are beneficial for heart health.

• Vitamins and Minerals: Provides vitamin D, B vitamins, selenium, and iron.

Note: These values are approximate and can vary based on specific ingredient brands and portion sizes. For more precise information, consider using a nutritional calculator with exact ingredient measurements.