Sweet & Spicy Thai Tuna Chop

This Thai Chili Mango Tuna Chopped Salad is not just a meal; it’s an explosion of flavors and textures, perfectly balanced for a vibrant, satisfying experience. It’s a protein-packed powerhouse featuring a robust, tangy dressing that makes it ideal for a quick, healthy lunch or a light, flavorful dinner. Whether you’re seeking a nutritious meal, a delightful change from your usual routine, or a delicious go-to during the Lenten season, this salad promises to deliver on taste and health benefits.

The Ultimate Healthy and Delicious Thai Chili Mango Tuna Chopped Salad

There’s something uniquely satisfying about a perfectly chopped salad. Every ingredient is cut to a consistent size, ensuring that each forkful offers a harmonious blend of flavors and textures. This Thai Chili Mango Tuna Chopped Salad takes that concept to an entirely new level. It’s truly loaded with an array of fresh, vibrant ingredients that are flavorful on their own, but when united with our homemade sweet red chili dressing, the salad transcends to an extraordinary culinary creation. The sweet, spicy, and tangy notes of the dressing coat every piece, amplifying the natural goodness of the vegetables and the rich flaked tuna.

Forget bland “rabbit food” salads; this recipe is designed for those who appreciate a full-bodied, engaging meal. The combination of crisp radicchio and romaine, the subtle earthiness of broccoli slaw and crumbled cauliflower, the sharp kick of red onion, the nutty crunch of sunflower seeds, and the surprising chewiness of dried mango creates a symphony of textures. This is all perfectly complemented by the lean protein of albacore tuna, making it a truly wholesome and deeply flavorful dish that you’ll crave again and again.

A Symphony of Ingredients: What Goes Into This Chopped Salad?

The magic of this Thai Chili Mango Tuna Chopped Salad lies in its thoughtfully selected components, each contributing to a balanced and exciting flavor profile. We’ve combined traditional salad greens with unique additions to create a truly dynamic dish.

For the Salad Base:

• Radicchio: Adds a beautiful splash of color and a delightful, slightly bitter note that perfectly contrasts the sweetness of the mango and the dressing.
• Romaine Lettuce: Provides a crisp, refreshing foundation with a mild flavor that holds up well to the robust dressing.
• Broccoli Slaw: A fantastic addition for extra crunch and a boost of nutrients. It’s a quick and easy way to incorporate more vegetables.
• Crumbled Cauliflower: Offers a subtle, almost rice-like texture when crumbled, adding volume and a healthy dose of fiber without overwhelming the other flavors.
• Red Onion: Delivers a sharp, pungent bite that cuts through the richness and adds an essential aromatic element.
• Sunflower Seeds: These tiny powerhouses contribute a wonderful nutty flavor and satisfying crunch, along with healthy fats and protein.
• Dried Mango: This is a game-changer! The dried mango pieces provide a sweet, chewy texture that offers a delightful counterpoint to the crisp vegetables and savory tuna. Don’t skip this unique addition!
• Albacore Tuna: The star protein of our salad. Flaked albacore tuna, whether in oil or water, offers a lean, flavorful, and incredibly convenient source of omega-3s and protein. Its delicate texture blends seamlessly with the other chopped ingredients.

The Secret Weapon: Sweet Red Chili Dressing

No chopped salad is complete without an extraordinary dressing, and ours is truly a standout. This sweet red chili dressing is the vibrant heart of the salad, tying all the diverse ingredients together with its irresistible balance of sweet, tangy, and subtly spicy notes. It’s incredibly easy to whisk up, and the fresh ginger truly makes it sing.

For the Dressing:

• Asian Sweet Red Chili Sauce: The primary flavor driver, offering a perfect blend of sweetness and mild heat. Look for a good quality sauce in the international aisle of your grocery store.
• Rice Wine Vinegar: Contributes a delicate tang and acidity, brightening the overall flavor profile without being overly sharp.
• Olive Oil: Adds richness and helps emulsify the dressing, providing a smooth, luxurious texture.
• Lime Juice: Freshly squeezed lime juice provides a zesty, bright citrus note that elevates all the other flavors.
• Fresh Ginger: Grated fresh ginger is essential for that distinctive aromatic warmth and subtle spice that defines much of Asian cuisine.
• Kosher Salt and Black Pepper: Basic seasonings to enhance all the natural flavors and bring them into perfect harmony.
• Honey: A touch of honey complements the sweet red chili sauce, adding depth to the sweetness and balancing the acidity.

Why This Chopped Salad Stands Out from the Rest

As an avid salad lover, I firmly believe that a salad should be anything but boring. It should be a hearty, flavorful, and textural adventure, and this Thai Chili Mango Tuna Chopped Salad truly embodies that philosophy. We steer clear of bland, uninspired “rabbit food” and instead embrace a generous medley of delicious, satisfying ingredients.

I especially adore the inclusion of broccoli slaw and crumbled cauliflower in this recipe. They add an unexpected layer of crunch and volume, making the salad feel more substantial and interesting. And of course, the albacore tuna is a crucial element, providing a lean protein source that’s both delicious and incredibly convenient. However, if tuna isn’t your preferred protein, don’t hesitate to substitute it with cooked chicken breast, grilled shrimp, or even firm tofu for a vegetarian option. The versatility of this salad is one of its greatest strengths.

One ingredient you absolutely shouldn’t skip is the dried chopped mango. While fresh mango could work, the dried version offers a concentrated sweetness and a delightful, chewy texture that provides a wonderful contrast amidst all the crisp, crunchy vegetables. It adds a tropical twist that perfectly complements the Thai chili dressing and elevates the entire dish.

Meal Prep and Serving Suggestions

This chopped salad is fantastic for meal prepping! You can prepare all the salad components and the dressing separately, storing them in airtight containers in the refrigerator. When you’re ready to eat, simply combine the desired amount of salad ingredients, add your flaked tuna, and toss with the dressing. This ensures your salad remains fresh and crisp, preventing any sogginess. It makes for an ideal grab-and-go lunch, whether for work, school, or a picnic.

Serve this vibrant salad as a light main course on its own, especially on a warm day, or pair it with a side of crusty bread or warm naan for a more substantial meal. It also makes an excellent side dish for grilled fish or chicken, bringing a refreshing and exotic flavor to any spread.

I sincerely hope you give this incredibly healthy, flavorful, and satisfying chopped salad a try! It’s truly a recipe that will invigorate your taste buds and nourish your body.

Please do let me know if you make it and what you think. Your feedback is invaluable! And if you have any questions at all about the recipe, don’t hesitate to drop a comment below. I’m always happy to help. Enjoy every single vibrant bite!

Cook’s Notes and Helpful Tips for a Perfect Thai Chili Mango Tuna Chopped Salad

• Nut Substitutions: If sunflower seeds aren’t readily available, or if you simply prefer other options, feel free to substitute them with other crunchy nuts like chopped pecans, sliced almonds, or even cashews for a different flavor profile. Each will add its own unique character to the salad.
• Protein Alternatives: As mentioned, this salad is wonderfully adaptable. If tuna isn’t to your liking, or if you’re looking to change things up, cooked chicken breast (shredded or diced) or grilled shrimp would be excellent protein substitutes. For a vegetarian or vegan version, consider chickpeas, black beans, or grilled firm tofu.
• Finding Specialty Ingredients: Broccoli slaw and crumbled cauliflower are widely available in the produce section of most major grocery stores. They are often pre-packaged for convenience, making prep even faster. If you can’t find crumbled cauliflower, you can easily make your own by pulsing cauliflower florets in a food processor until they resemble rice or crumbs.
• Dressing Customization: Feel free to adjust the dressing to your personal taste. If you prefer more heat, a pinch of red pepper flakes can be added. For extra sweetness, increase the honey slightly. Always taste and adjust before tossing with the salad.
• Chop it Fine: The “chopped” aspect of this salad is key to its success. Aim for uniformly small pieces for all your vegetables. This ensures every bite contains a delightful medley of ingredients and flavors.

More Delicious Salad Recipes to Explore

If you’ve enjoyed this vibrant Thai Chili Mango Tuna Chopped Salad, you’re in for a treat with these other fresh and flavorful salad recipes from our kitchen. Expand your culinary repertoire with these exciting options:

• Greek Chickpea Salad with Green Goddess Dressing: A hearty, Mediterranean-inspired salad bursting with fresh herbs and a creamy, homemade dressing.
• Italian Chopped Salad: A classic, robust chopped salad featuring a harmonious blend of Italian meats, cheeses, and crisp vegetables, all tossed in a zesty vinaigrette.
• Lemony Orzo Pasta Salad with Shrimp: A light and refreshing pasta salad, perfect for summer gatherings, featuring tender shrimp and a bright lemon dressing.

Thai Chili Mango Tuna Chopped Salad Recipe

Author: MaryAnn Dwyer

Yields: 4 servings

Prep Time: 20 minutes

Total Time: 20 minutes

This Thai Chili Mango Tuna Chopped Salad is a protein-packed salad with a robust, tangy dressing that’s perfect for lunch or even dinner! It’s a go-to for the Lenten season too!

Ingredients

For the Salad:

• 1 head radicchio, finely chopped
• 2 medium heads romaine, finely chopped
• 1 cup broccoli slaw
• 1 cup crumbled cauliflower
• 1/2 cup red onion, finely chopped
• 1/2 cup sunflower seeds
• 1/3 cup dried mango, finely chopped
• 2 (4-oz.) cans albacore tuna in oil or water, drained and flaked

For the Dressing:

• 1/2 cup Asian sweet red chili sauce
• 1/2 cup olive oil
• 1/3 cup rice wine vinegar
• 1 Tbsp. lime juice
• 1 Tbsp. honey
• 2 tsp. freshly grated ginger
• 1/2 tsp. kosher salt
• 1/4 tsp. black pepper

Instructions

1. For the Salad: In a large mixing bowl, combine all the finely chopped salad ingredients. Add the drained and flaked albacore tuna.
2. For the Dressing: In a jar with a tight-fitting lid, or a small bowl, combine the sweet red chili sauce, olive oil, rice wine vinegar, lime juice, honey, freshly grated ginger, kosher salt, and black pepper. Shake vigorously (or whisk thoroughly) until all ingredients are well combined and the dressing is emulsified.
3. Assemble and Serve: Pour the desired amount of dressing over the salad ingredients in the large bowl. Toss gently but thoroughly until all components are evenly coated. Serve immediately and enjoy the burst of flavors!

Notes

• Nut Swap: No sunflower seeds? Pecans, almonds, or cashews make excellent crunchy substitutes.
• Protein Switch: If tuna isn’t your preference, cooked chicken, grilled shrimp, or even chickpeas are fantastic alternatives.
• Finding Cauliflower Crumbs & Broccoli Slaw: These convenient ingredients can typically be found in the produce or pre-cut vegetable section of most grocery stores. If not, easily make your own cauliflower crumbs by pulsing fresh florets in a food processor.
• Storage: For best results, store salad ingredients and dressing separately. Combine just before serving to maintain crispness. Leftover dressed salad can be stored in an airtight container for up to 1 day, though it may lose some crunch.

Nutrition Information (Approximate per serving)

• Calories: 526 kcal
• Carbohydrates: 46g
• Protein: 8g
• Fat: 36g
• Saturated Fat: 5g
• Polyunsaturated Fat: 7g
• Monounsaturated Fat: 23g
• Cholesterol: 1mg
• Sodium: 598mg
• Potassium: 584mg
• Fiber: 5g
• Sugar: 31g
• Vitamin A: 2263 IU
• Vitamin C: 57mg
• Calcium: 68mg
• Iron: 3mg

Keyword: chopped salad, tuna salad, Thai chili dressing, healthy salad, mango tuna salad

Cuisine: Thai, Fusion

Course: Main Dish, Lunch, Salad, Side Dish

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