Healthy Poached Egg Avocado Rainbow Tuna Salad

Simple Ingredients to create a rainbow tuna salad with avocado and poached egg, surrounded by sweet tomatoes, red cabbage, cucumbers, red radishes, and celery on a bed of mixed greens and topped with a homemade dressing of whole grain Dijon mustard with a kick from chilies.

Healthy Eating Done, Right? Check!

Usually, when there are over-ripped avocados, I'll use them to make guacamole, a dressing, or tuna salad.  I brought the avocado tuna salad up a notch to create the perfect lunch by deconstructing it.  For example, I separated the usual ingredients in a tuna egg salad: egg, celery, mustard, spices, and scallions.

 Then, a poached egg, avocado, and olive oil were used instead of mayo for a creamy texture.  And finally, other colorful ingredients that give a great crunch over a fresh bed of leafy greens with juicy sweet tomatoes were the final touches for this vibrant salad.  This is a much more heartier salad than the classic tuna salad.

Homemade Dressings and Salads

If you love making homemade dressings and salads, you have to try Spicy Chicken Pitas with Arugula Feta Salad with Pomegranate Dressing, Spicy Tuna Rice Bowl with a Citrus Sesame Creamy Sauce, and Zhug Feta Hummus Chicken Wrap with a Quick Lemon Yogurt Sauce.

Also, if you love rainbow salads, try Fresh Hoisin Mushrooms Noodle Bowl with Spicy Peanut Sauce.

How about a salad with raw Ahi Tuna? Try the Spicy Tuna Rice Bowl.

Ingredients

First, make sure you have your poached eggs ready.  Then, make the dressing by combining olive oil, lemon juice, Dijon mustard, red pepper chili flakes, garlic powder, onion powder, salt, and black pepper in a small mason jar.  

See the rainbow tuna salad recipe card for quantities.

For the rest of the rainbow tuna salad.

Then, you'll place the tuna and avocado in the middle of the salad bowl, surround it with mixed greens, and top the greens with tomatoes, scallions, purple cabbage, cucumbers, red radishes, and sliced celery.  Finally, dress the salad with the vinaigrette and garnish with chopped parsley.

See the rainbow tuna salad recipe card for quantities.

Instructions

Cut the cabbage into wedges, then lay flat on the cutting board to easily make slices.

Slice the cucumber in half lengthwise first, then thinly slice for half moons.

Slice the red radishes in the same way with the tips removed.

Then, for a beautiful cut, slice the celery on a diagonal.

Cut each Campari tomato into eight pieces by cutting it in half, slicing halves, then halving those.

Finally, line up the scallions and thinly slice them.

For over-riped avocados, mix them into the tuna. But for ripe tomatoes, just dice and place on top of the tuna in the salad bowl.

When poaching the egg, the egg white should cover the egg yolk after placing it in the water that has been swirled to form a funnel.

If the dressing ingredients are placed in a jar to shake, this eliminates the process of using a blender or whisk.

Also, try the Spicy Chicken Pita with Arugula Feta Pomegranate Salad.

Busy Folks: Become a better home cook with tips to help you cook more efficiently on Cook's Notebook tab.  You'll also find more detailed steps for the instructions above.

Substitutions

• Olive Oil - Any vegetable oil with no prominent distinct flavors
• Dijon Mustard - Mustard powder or brown mustard
• Campari Tomatoes - Use grape or cherry tomatoes.  Diced globe tomatoes will work as well.
• Red Pepper Chili Flakes - Diced/sliced fresh chili peppers
• Garlic and Onion Powder - Fresh minced garlic and onion
• Scallions - Use white or red onion
• Spiciness - Change the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.
• Poached Egg - You can use a boiled egg instead or omit it entirely.

Change the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings.

Variations

Add Other Colorful Vegetables to the Rainbow Salad:

• Bell Pepper
• Broccoli
• Carrots
• Green Apple
• Parsnips

Replace with Other Proteins:

• Fresh Sushi Grade Tuna (seared or blackened and thinly sliced)
• Grilled, Seared, or Blackened Chicken Breast
• Steamed Shredded Chicken Breast
• Seared Thinly Sliced Steak
• Garlic-sauteed or Blackened Shrimp
• Seared, Blackened, or Steamed Salmon

Delicious Dinner Idea: Chili Herb Crusted Rainbow Trout!

Equipment

• Mason Jar - A small 4-ounce mason jar makes the salad dressing.  I also used the Ball Mini 4 Oz Mason Jars to develop this recipe.  Evidently, it's the right size to personalize dressings and prevent waste.
• Mandoline - Even though I did not use my Benriner Japanese Classic Slicer for this recipe if you want to shorten the prepping time, use a slicer for the cabbage, cucumber, radish, and celery.
• Salad Spinner - This can be used to rinse your greens and herbs. For this recipe, I used the Cuisinart Salad Spinner. To learn more tips on this useful tool, check out Cook's Notebook: Salad Spinner post.

Kitchen Must Haves - Find other tools I use here.

Storage

• Refrigerator - To store in the fridge, you can place everything together except for the dressing in portioned airtight containers. Or in a large, airtight container with a paper towel on the bottom to soak up any moisture that may ruin the vegetables over time. Store the dressing in its container.  The rainbow tuna salad lasts up to three days—the vinaigrette lasts two weeks, for instance.
• Freezer - I do not recommend freezing this salad.

Air Tight Food Containers - I use Glass Food Storage Containers with a plastic clipping lid to store food.  For example, I always suggest glass storage containers since you can microwave them and hold food without staining the container, and the glass keeps them at a more stable temperature, which keeps the food fresher longer.

Frequently Asked Questions

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Looking for other fish recipes like this? Try these:

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Recipe

📖 Recipe

Rainbow Tuna Salad with Dijon Mustard Lemon Dressing

Tuna salad with avocado, and poached egg, surrounded by sweet tomatoes, red cabbage, cucumbers, red radishes, and celery on a bed of mixed greens and topped with homemade whole grain Dijon mustard vinaigrette with a kick from chilies.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Total Time 15 minutes mins

Course Seafood

Cuisine American, North American, French, European

Calories 602.99 kcal

Ingredients

  

• 3 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• ¼ teaspoon red pepper chili flakes
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper
• 2 cups mixed greens chopped
• 1 cup red cabbage thinly sliced
• ½ cup cucumbers thinly sliced moons
• 2 red radish thinly sliced moons
• 1 stalk celery thinly sliced diagnosis
• 3 large Campari tomatoes quartered
• 1 scallion thinly sliced
• 1 small avocado sliced (optional)
• 8 ounces of canned albacore tuna in water
• 2 poached eggs
• Chopped parsley

Instructions

 

• Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
• Make the Dressing: In a small 4-ounce jar with a lid, combine the olive oil, lemon juice, Dijon mustard, red pepper chili flakes, garlic powder, onion powder, salt, and black pepper, and shake well. If you do not have a small jar you can place all the ingredients in a medium mixing bowl except for the oil. Whisk the ingredients then slowly drizzle in the oil while vigorously whisking to emulsify. Or use a blender suitable for the amount you are making.
• Tuna and Avocado Prep: You have two ways to present this. If your avocado is overripe, mix it with the tuna salad in a small mixing bowl. Otherwise, you can add the diced avocado on top of the canned tuna in a mound. Either way, place it in the middle of a wide salad bowl when plating the salad.
• Assemble the Salad: Around the tuna avocado salad arrange the mixed greens like a wreath. On top of the salad, you will proportionally add the toppings alternating in color: tomatoes, scallions, purple cabbage, cucumbers, red radishes, and sliced celery.
• Garnish: Finish by placing the poached egg in the center, slit to allow the egg yolk liquid to pour out. Next, drizzle on the dressing and sprinkle on the parsley.

Keyword fish, tuna, salad, lunch, dinner, dressing, eggs, brunch, summer, fall, spring, vegetables, pescatarian, gluten-free, meal prep, bowls, healthy, nut-free, 15 minute meal

fish, tuna, salad, lunch, dinner, dressing, eggs, brunch, summer, fall, spring, vegetables, pescatarian, gluten-free, meal prep, bowls, healthy, nut-free, 15 minute meal

Seafood

American, North American, French, European

Yield: 2

Author: Maika Frederic

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Rainbow Tuna Salad with Dijon Mustard Lemon Dressing

Tuna salad with avocado, and poached egg, surrounded by sweet tomatoes, red cabbage, cucumbers, red radishes, and celery on a bed of mixed greens and topped with homemade whole grain Dijon mustard vinaigrette with a kick from chilies.

Prep time: 15 MinTotal time: 15 Min

Ingredients

Dijon Lemon Dressing

• 3 tablespoon olive oil
• 1 tablespoon lemon juice
• 1 tablespoon Dijon mustard
• ¼ teaspoon red pepper chili flakes
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ½ teaspoon kosher salt
• ¼ teaspoon ground black pepper

Tuna, Egg, Vegetable Salad

• 2 cups mixed greens, chopped
• 1 cup red cabbage, thinly sliced
• ½ cup cucumbers, thinly sliced moons
• 2 red radish, thinly sliced moons
• 1 stalk celery, thinly sliced diagnosis
• 3 large Campari tomatoes, quartered
• 1 scallion, thinly sliced
• 1 small avocado, sliced (optional)
• 8 ounces of canned albacore tuna in water
• 2 poached eggs
• Chopped parsley

Instructions

1. Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
2. Make the Dressing: In a small 4-ounce jar with a lid, combine the olive oil, lemon juice, Dijon mustard, red pepper chili flakes, garlic powder, onion powder, salt, and black pepper, and shake well. If you do not have a small jar you can place all the ingredients in a medium mixing bowl except for the oil. Whisk the ingredients then slowly drizzle in the oil while vigorously whisking to emulsify. Or use a blender suitable for the amount you are making.
3. Tuna and Avocado Prep: You have two ways to present this. If your avocado is overripe, mix it with the tuna salad in a small mixing bowl. Otherwise, you can add the diced avocado on top of the canned tuna in a mound. Either way, place it in the middle of a wide salad bowl when plating the salad.
4. Assemble the Salad: Around the tuna avocado salad arrange the mixed greens like a wreath. On top of the salad, you will proportionally add the toppings alternating in color: tomatoes, scallions, purple cabbage, cucumbers, red radishes, and sliced celery.
5. Garnish: Finish by placing the poached egg in the center, slit to allow the egg yolk liquid to pour out. Next, drizzle on the dressing and sprinkle on the parsley.

Notes

How to poach an egg?

Add 1 tablespoon of white vinegar to 3 cups of water in a small pot. Bring the pot of water to a simmer. The water will be suitable to poach an egg when the bottom of the pot has tiny bubbles with no bubbles forming on the surface. If bubbles are forming on the surface, lower the heat. Swirl the water to flow in one direction using a spoon or a skimmer. Poaching one egg at a time, crack the egg on a flat surface and gently drop it into the middle of the water funnel. The egg white should slowly begin to cover the egg yolk. Allow the egg to poach in the water for 4 minutes. Gently pick up the poached egg and tap for firmness; this will take practice. You want it where you can fill the egg white has solidified, but the egg yolk is still liquid. Once it has reached this, remove it from the water. If you are poaching another egg, swirl the water again, then add the egg and continue with the rest of the steps.

Substitutes

Olive Oil - Any vegetable oil with no prominent distinct flavors

Dijon Mustard - mustard powder or brown mustard

Red Pepper Chili Flakes - Diced/sliced fresh chili peppers

Garlic and Onion Powder - Fresh minced garlic and onion

Variations

Add Differnt Vegteables:

Bell Peppers

Broccoli

Carrots

Green Apple

Parsnips

Note: The calories in this salad are high due to the olive oil amount in the dressing. However, I didn't want to reduce or change the dressing ratio since some of the units are already small. And, If you did not customize the servings of this recipe, the dressing actually has an extra serving.

Storage: Refrigerator

• To store in the refrigerator, you can place everything together except for the dressing in portioned airtight containers. Or in a large container with a paper towel on the bottom to soak up any moisture that may ruin the vegetables over time. Store the dressing in its container.
• The salad will last up to three days—the dressing for two weeks.

Storage: Freezer

• I do not recommend freezing this salad.

Recommended Products:

Babish 2-Piece (5” and 7”) Stainless Steel Tiny Whisk Set

Cutting Board Mats Flexible Plastic Colored Mats with Food Icons, Fotouzy BPA-Free, Non-Porous, Anti-skid back and Dishwasher Safe, Set of 7

Cuisinart Salad Spinner, Green

Nutrition Facts

Calories

602.99

Fat

44.41 g

Sat. Fat

7.54 g

Carbs

17.18 g

Fiber

9.06 g

Net carbs

8.1 g

Sugar

3.87 g

Protein

37.22 g

Sodium

1294.68 mg

Cholesterol

232.63 mg

Similar Recipes

Spicy Chicken Pita with Arugula Feta Salad

Harissa Carrot Salad

Spicy Citrus Tuna Rice Bowl

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Food Safety

• Cook chicken to a minimum temperature of 165 °F (74 °C).
• Do not use the same utensils on cooked food that previously touched raw meat to prevent foodborne illness from contaminated uncooked meats.
• Wash hands after touching raw meat to prevent cross-contamination.
• Don't leave food at room temperature for extended periods; this can breed bacteria.
• Never leave cooking food unattended to prevent burns and fires.
• Use oils with a high smoke point to avoid harmful compounds.
• Always have good ventilation when using a gas stove to prevent carbon monoxide poisoning.

See more guidelines at USDA.gov.

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