Spain on a Fork > All Recipes > Soups & Salads > HEALTHY Tuna & Avocado Salad | Easy & Refreshing 10 Minute Recipe
All Recipes, Soups & Salads / July 3, 2023

HEALTHY Tuna & Avocado Salad | Easy & Refreshing 10 Minute Recipe

This Tuna & Avocado Salad, known as Ensalada de Atún y Aguacate, is filled with layers of flavors, made with simple ingredients and all done in just 10 minutes. Enjoy it as a starter or even as a main course, next to a crunchy baguette and a bottle of Spanish wine.

Tuna & Avocado Salad
You can serve this salad either at room temperature or even chilled. Just cover with saran wrap and add into the fridge. It will hold between 2 to 3 days. If you opt to add the salad into the fridge, I recommend adding a bit more lemon juice, as it will help the avocado to not brown.

Tuna & Avocado Salad
For the tuna I used Spanish canned tuna in olive oil. However, you can also use canned tuna in water. To flavor the salad, I used the olive oil from the canned tuna. If you use tuna in water, just use extra virgin olive oil.

Tuna & Avocado Salad

TIPS & TRICKS to Make this Recipe: When picking avocados, look for a slight soft touch. If you can only find hard avocados in your area. Just add the avocados into a paper bag with a banana and in 24 hours the avocados should be ripe.

Tuna & Avocado Salad

Key Ingredients & Cookware I used in this Recipe:

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Watch the Video Below on How to Make this Delicious Tuna & Avocado Salad

Tuna & Avocado Salad
5 from 2 votes

HEALTHY Tuna & Avocado Salad

Course Salad
Cuisine Mediterranean
Prep Time 10 minutes
Servings 4
Calories 266 kcal
Author Albert Bevia @þ Spain on a Fork


  • 2 cans tuna in olive oil 4 oz / 110 grams each
  • 2 avocados
  • 1/2 English cucumber
  • 1/2 red onion
  • 1 small red bell pepper
  • 1 tbsp lemon juice 15 ml
  • 1/4 cup chopped fresh parsley 15 grams
  • pinch sea salt
  • dash black pepper


  1. Drain the cans of tuna into a fine sieve with a bowl underneath, gently shake the sieve to remove any excess oil, transfer the tuna into a large bowl

  2. Cut the cucumber into bite-sized slices, cut the red onion into bite-sized slices and roughly chop the bell pepper, add the ingredients into the bowl with the tuna

  3. Cut the avocados in half, remove the pit and scoop out the flesh, cut the avocado flesh into large chunks and then add into the bowl

  4. Squeeze in the lemon juice over the ingredients, along with 2 tbsp (30 ml) of the reserved olive oil from the canned tuna, add in the parsley and season with sea salt & black pepper, gently mix together

  5. Cover with saran wrap and add into the fridge for a couple of hours or serve at room temperature, enjoy!

Recipe Notes

Get the Spanish Canned Tuna I Used to Make this Recipe (10% OFF Your Order with Coupon ONAFORK)

Nutrition Facts
HEALTHY Tuna & Avocado Salad
Amount Per Serving
Calories 266 Calories from Fat 153
% Daily Value*
Fat 17g26%
Saturated Fat 3g19%
Polyunsaturated Fat 3g
Monounsaturated Fat 10g
Cholesterol 24mg8%
Sodium 227mg10%
Potassium 860mg25%
Carbohydrates 16g5%
Fiber 8g33%
Sugar 4g4%
Protein 17g34%
Vitamin A 1485IU30%
Vitamin C 59mg72%
Calcium 46mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

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  1. Charles Pascual

    5 stars
    Delicious salad. Easy-to-make – your recipe and video, as always, make it it foolproof. Thank you, Albert.

    21 . Jan . 2024
    • Spain on a Fork

      Happy to hear that! Thanks for the comment 🙂 Much love

      22 . Jan . 2024
  2. Lee Kaplan

    Ramya, fellow “not a fan of raw red peppers” here. What about subbing with roasted red peppers or raw orange or yellow peppers, which are much sweeter than raw red peppers?

    04 . Jul . 2023
    • Spain on a Fork

      If you like you can! Much love 🙂

      06 . Jul . 2023
  3. Lee Kaplan

    I love the high fiber and protein content per serving. Since I’m not a fan of raw red onions, after slicing, I’d rinse them in cold water to cut their bite.

    04 . Jul . 2023
    • Spain on a Fork

      Sounds great! Much love 🙂

      06 . Jul . 2023
  4. Donna Sue

    5 stars
    Fantastic. The perfect summer entree, easy to prepare a healthy and delicious meal. Thank you! Next time, I’m scooping it into a leaf of Boston Bibb lettuce.

    03 . Jul . 2023
    • Spain on a Fork

      Sounds great! Thanks for the comment 🙂 Much love

      04 . Jul . 2023
  5. Ramya

    Cant wait to make this soon for me can i use tofu and skip red bell pepper as am not a big fan of red bell pepper i never had healthy tuna and avocado salad before perfect for my after office meals love your recipes as always brightens up my day everyday after work

    03 . Jul . 2023
    • Spain on a Fork

      Sounds great Ramya! Thanks for the comment 🙂 Much love

      04 . Jul . 2023

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