In the vast and colorful world of recipes and food trends, few dishes manage to balance heartiness and health the way a good fish salad can. Among the many variations of salads, potato salad recipes, and diet recipes, this Tuna, Lentil & Potato Salad stands out for its nutritional value, bold flavor, and versatility. Whether you're searching for easy recipes to prep ahead or a nourishing meal for a light dinner, this dish ticks every box.
Why Choose Tuna, Lentil & Potato Salad?
This salad is not your typical side dish. It's a complete meal—rich in protein, fiber, vitamins, and flavor. Here's why it's a must-try in your food repertoire:
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Tuna offers lean, high-quality protein and heart-healthy omega-3 fatty acids.
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Lentils bring fiber, iron, and plant-based protein, making the salad filling and gut-friendly.
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Potatoes, especially when cooked and cooled, provide resistant starch that benefits digestion and keeps you full longer.
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Fresh herbs and a zesty vinaigrette tie it all together without unnecessary calories or additives.
This is an excellent addition to your list of diet recipes or easy recipes for healthy eating.
Ingredients
Serves 4
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2 medium-sized Yukon Gold or red potatoes, ideal for their creamy texture and mild flavor
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1 cup cooked green or brown lentils (or canned, rinsed and drained)
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1 can of tuna (packed in olive oil or water), thoroughly drained
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½ red onion, finely sliced
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1 cup cherry tomatoes, halved
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1 small cucumber, diced
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A handful of fresh parsley or dill
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Salt and black pepper to taste
For the Lemon-Mustard Dressing:
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3 tablespoons extra virgin olive oil
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1 tablespoon Dijon mustard
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Juice of 1 lemon
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1 small garlic clove, minced
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Optional: ½ teaspoon honey for a hint of sweetness
Instructions
Step 1: Cook the Potatoes
Wash the potatoes and boil them in salted water until fork-tender (about 15–20 minutes). Once cooked, let them cool slightly, peel if desired, and cut into bite-sized cubes.
Step 2: Prepare the Lentils
If using dried lentils, cook them in water (no salt) until tender but not mushy—about 20–25 minutes. Drain and set aside to cool.
Step 3: Make the Dressing
In a small bowl, combine the olive oil, lemon juice, Dijon mustard, and minced garlic. Add honey if desired, then whisk until emulsified. Season with a pinch of salt and freshly ground black pepper to taste.
Step 4: Assemble the Salad
In a large mixing bowl, gently fold together the cooked potatoes, lentils, drained tuna, sliced red onion, halved cherry tomatoes, diced cucumber, and fresh herbs. Pour the dressing over the mixture and toss lightly to coat, taking care not to mash the potatoes.
Step 5: Taste and Serve
Adjust seasoning to taste. Allow the salad to rest for about 10 minutes so the flavors can meld. Serve chilled for a refreshing option or at room temperature for enhanced taste and aroma.
Tips for Best Results
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Make it ahead: This salad keeps well in the fridge for up to 3 days, making it ideal for meal prep.
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Add greens: For extra freshness, serve on a bed of arugula, spinach, or mixed greens.
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Customize: Add olives, capers, or boiled eggs for a Mediterranean flair.
Nutritional Benefits – The Perfect Fit for Diet Recipes
This fish salad is naturally gluten-free, high in fiber, and rich in essential nutrients. It's a great choice for those seeking healthy recipes that satisfy without excess calories. The combination of complex carbohydrates, lean protein, and healthy fats supports sustained energy and satiety.
Final Thoughts
This Tuna, Lentil & Potato Salad is more than just another potato salad recipe—it's a powerhouse of nutrition and flavor, suitable for any time of day. It aligns beautifully with modern food values: sustainability, simplicity, and wholesome ingredients. Whether you're following a diet recipe plan or just craving a fresh, easy recipe, this dish deserves a spot in your meal rotation.