Stovetop~15 minComplexity
Sesame Tuna Salad
This Sesame Tuna Salad packs 18g protein and 171 calories per serving — an ultra-low-calorie protein source for aggressive cutting phases. Quick prep yields 2 servings, ideal for fresh meals midweek without batch-cooking commitment. The calorie-to-protein ratio lets you stack protein across multiple meals while staying lean.
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Ingredients
2 servings
- •2 tsp Soy Sauce, Low Sodium
- •2 tsp Sesame Oil, Toasted
- •2 tsp Brown sugar
- •1 tsp Sesame seeds
- •10 oz Canned Tuna
- •1 Bell Pepper(60g)
- •2 Green Onion (Scallion)(30g)
Instructions
- 1Drain the tuna thoroughly by pressing it gently against a fine-mesh strainer or colander to remove excess water.
- 2In a small bowl, whisk together the soy sauce, toasted sesame oil, and brown sugar until the brown sugar dissolves completely—about 1–2 minutes of stirring.
- 3Dice the bell pepper into bite-sized pieces and slice the green onions into thin rounds, separating white and green parts.
- 4Add the drained tuna to a large mixing bowl, then fold in the diced bell pepper and green onion pieces until evenly distributed.
- 5Pour the sesame dressing over the tuna mixture and fold gently with a rubber spatula until all ingredients are evenly coated—about 30 seconds.
- 6Sprinkle the sesame seeds over the salad and fold once more to incorporate.
- 7Divide the tuna salad evenly into 2 airtight containers while at room temperature, pressing gently so it settles.
- 8Refrigerate until ready to serve—flavors develop and improve after 30 minutes or longer.
Nutrition — Per Serving
257
calories
35g
protein
10g
fat
- Carbohydrates
- 7g
- Saturated fat
- 1.9g
- Sodium
- 701 mg
- Dietary fiber
- 1.2g
2 servings per batch · ~200g each
Macro data sourced from USDA FoodData Central
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How much protein does Sesame Tuna Salad have per serving?
Each serving contains 18g of protein and 171 calories with 8g fat and 6g carbs. This is the lowest-calorie recipe in the sesame lineup and a highly efficient protein-per-calorie option.
How long does Sesame Tuna Salad take to prep?
This recipe is quick prep but yields only 2 servings per batch, making it better suited as a single meal component or for two people rather than weekly batch prep. You'd need to triple or quadruple the recipe for a full meal prep week.
Is Sesame Tuna Salad good for fat loss?
At 171 calories and 18g protein per serving, this recipe is exceptionally efficient for fat loss phases where calorie density must stay minimal. The extremely low carb count makes it useful for low-carb diet approaches or as a light lunch option.
