Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This tuna cabbage salad combines finely cut cabbage, cucumber and celery with canned light tuna and a lemon-yogurt dressing. Whole-wheat pita is toasted separately so it stays crisp rather than softening in the salad bowl. It is a cold lunch with all dressing and bread measured.
Tuna is a drained-solid weight. Changing to oil-packed tuna, albacore or another species changes the nutrient reference and fish-choice considerations.
FDA/EPA fish advice lists canned light tuna among its Best Choices, but appropriate frequency and portions depend on the eater and their other fish intake. People who are pregnant or breastfeeding and caregivers of children should follow the current advice for their group; this is not a blanket suitability claim. For another preparation, see Mediterranean Tuna White Bean Salad Bowl.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with cabbage, sauces and all listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green cabbage, raw, core removed, finely shredded | about 7 cups loose | 600 g | 150 kcal | 7.7 g | 34.8 g | 0.6 g |
| Canned light tuna in water, drained solids | about 14 oz drained; can count varies | 400 g | 344 kcal | 77.8 g | 0 g | 3.8 g |
| Plain nonfat Greek yogurt, chilled | about 1 cup | 240 g | 142 kcal | 24.5 g | 8.6 g | 0.9 g |
| Cucumber with peel, raw, small dice | about 2 cups | 300 g | 45 kcal | 1.9 g | 10.9 g | 0.3 g |
| Celery, raw, trimmed and finely sliced | about 1 cup | 120 g | 17 kcal | 0.8 g | 3.6 g | 0.2 g |
| Fresh lemon juice | about 2 tablespoons plus 2 teaspoons | 40 g | 9 kcal | 0.1 g | 2.8 g | 0.1 g |
| Prepared yellow mustard | about 2 teaspoons | 12 g | 7 kcal | 0.4 g | 0.7 g | 0.4 g |
| Fresh parsley, chopped | about 1/4 cup | 16 g | 6 kcal | 0.5 g | 1 g | 0.1 g |
| Olive oil for the dressing | about 2 1/2 teaspoons | 12 g | 106 kcal | 0 g | 0 g | 12 g |
| Whole-wheat pita bread, as sold | 4 rounds about 60 g each | 240 g | 629 kcal | 23.5 g | 134.1 g | 4.1 g |
| Ground black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 1458 kcal | 137.3 g | 197.1 g | 22.5 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Fine mesh strainer (paid link)
- Lidded food containers (paid link)
- Rimmed baking sheet (paid link)
- Digital kitchen scale (paid link)
- Chef knife and cutting board (paid link)
- Mixing bowls (paid link)
- Measuring spoons (paid link)
Before You Start
Tuna is a drained-solid weight. Changing to oil-packed tuna, albacore or another species changes the nutrient reference and fish-choice considerations.
Allow about 30 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Prepare the chilled salad ingredients
8 minutesWash cabbage, cucumber, celery and parsley before cutting. Remove tough cabbage core and weigh 600 g shredded edible leaves. Cut ribbons about 2 mm wide and shorten long strands. Dice cucumber, slice celery thinly and chop parsley on a clean board. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Drain and weigh tuna
3 minutesOpen sound cans of light tuna packed in water. Drain thoroughly in a clean strainer and weigh 400 g solids, adding tuna from another can if needed. Do not use the total can weight as the drained weight. Check for any hard bone fragments and flake gently.
Mix the measured dressing
2 minutesWhisk yogurt, lemon juice, mustard, olive oil and black pepper until smooth. No extra salt is listed because canned tuna and bread already contribute sodium. Keep the dressing cool and use all of it in the four-portion calculation.
Relax the cabbage
2 minutesPut cabbage in a large bowl (paid link) with half the dressing. Toss thoroughly for 1–2 minutes so the very thin ribbons are coated. This briefly softens their feel but does not pickle the cabbage or make it safe without refrigeration.
Fold in tuna and vegetables
3 minutesAdd drained tuna, cucumber, celery, parsley and remaining dressing. Fold gently from the bottom rather than mashing the fish into a paste. If not serving immediately, cover and refrigerate while toasting the pita.
Toast the pita separately
4–6 minutesCut the four 60 g pita rounds into wedges. Dry-toast in a suitable toaster oven or on a baking tray at 350°F / 175°C conventional for about 4–6 minutes, watching closely, until crisp at the edges. Add no unmeasured butter or oil.
Divide cold salad and toast
2 minutesDivide all salad into four bowls, including dressing at the bottom. Serve one pita round-worth of toasted wedges with each. Keep pita separate until eating to preserve its texture; its full listed weight is included in the meal.
Serve or pack cold
2 minutesServe promptly or pack salad in chilled containers with adequate ice packs for transport. Keep at 40°F / 4°C or below until eating. The toasted bread can be stored separately; fresh dressing does not restart the tuna storage clock.
How to Know It Is Ready
Canned tuna is already cooked; bread is dry-toasted. No raw fish cooking step applies.
Crisp fine cabbage, juicy vegetables and distinct tuna flakes coated in a cool creamy dressing, with separate crunchy pita.
One quarter of the complete recipe, including all listed sides, oil, dressing and sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 34.3 g protein per serving.
- Cabbage, the listed protein or legumes, accompaniments and measured cooking oil are included in the portion.
Things to Consider
- Contains fish, milk and wheat. Prepared mustard is also an allergen of concern in the UK and EU; check every packaged ingredient and relevant cross-contact advice.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Cabbage meal planning
Home cooks looking for a measured seafood lunch or dinner.
Home cooking
FDA/EPA fish advice lists canned light tuna among its Best Choices, but appropriate frequency and portions depend on the eater and their other fish intake. People who are pregnant or breastfeeding and caregivers of children should follow the current advice for their group; this is not a blanket suitability claim.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main ingredients or listed sides, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- For a non-fish variation, cooked drained white beans need a new nutrient calculation and are not a direct protein equivalent. A milk-free yogurt alternative needs its own label and suitable storage guidance.
- Changing the protein, cabbage cut or accompaniment changes cooking time, texture and nutrition. Follow safe handling and doneness guidance for the replacement and recalculate the estimate.
Allergen Information
Contains fish, milk and wheat. Prepared mustard is also an allergen of concern in the UK and EU; check every packaged ingredient and relevant cross-contact advice.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Cabbage Meal
Refrigerate prepared salad promptly at 40°F / 4°C or below and use within 2 days, following an earlier ingredient use-by date. Refrigerate within 2 hours, or within 1 hour above 90°F / 32°C. Keep toast separate and transport salad with adequate ice packs. Do not freeze the mixed salad; yogurt and raw vegetables lose their texture.
Serving After Storage
Serve the salad cold; no reheating is needed or recommended for this texture. If desired, toast fresh pita at serving time. Do not warm tuna salad and then repeatedly chill it, or use heating to rescue food left out beyond its safe time.
Follow USDA leftovers guidance. For another meal idea, browse Salmon and Cabbage Tray Bake with Baby Potatoes.
Frequently Asked Questions
Yes, but draining does not make it nutritionally identical to tuna in water. Use the drained product label and recalculate; the original estimate is for canned light tuna in water.
Dressed cabbage and cucumber release moisture. Separate toast keeps a crisp contrast and is easier to portion.
Make a batch only within the safe chilled storage window. Keep salad cold during transport and vary fish choices across your routine rather than assuming daily tuna is appropriate.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Fine mesh strainer
Drains tuna before its edible weight is measured.
Compare on Amazon → (paid link)Paid link · opens in a new tabLidded food containers
Holds chilled salad with toast packed separately.
Compare on Amazon → (paid link)Paid link · opens in a new tabRimmed baking sheet
Dry-toasts measured pita without extra oil.
Compare on Amazon → (paid link)Paid link · opens in a new tab
