Mediterranean Tuna and Pecan Cucumber Salad
A crisp, refreshing cucumber salad tossed with flaked wild tuna, rich cotija cheese, and toasted pecans. Dressed in a simple lemon-herb vinaigrette, it is a satisfying, grain-free option for a busy afternoon.
Prep
15 min
Cook
0 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Candice + Lila
Candice created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
0 min
Total
15 min
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Equipment
Colander · Whisk · Mixing bowl · Knife and cutting board
Time saver
To keep the cucumber extra crisp, slice it just before assembling the salad. If making ahead, you can salt the cucumber cubes slightly, let them sit in a colander for 10 minutes to drain excess moisture, pat dry, then assemble.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
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Ingredients
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Instructions
0 of 6 steps complete
Next: Cut the cucumber into 0
- 01
Cut the cucumber into 0
Cut the cucumber into 0.5 inch (1.3cm) cubes. Put the cubes into a medium mixing bowl.
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Finely chop the fresh parsley
Finely chop the fresh parsley. Add the parsley to the bowl with the cucumber.
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Drain the canned tuna thoroughly
Drain the canned tuna thoroughly. Add the drained tuna to the mixing bowl, breaking it up slightly with a fork into bite-sized pieces.
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Crumble the cotija cheese and roughly chop…
Crumble the cotija cheese and roughly chop the pecans. Add both to the bowl.
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Whisk the olive oil
In a small jar or glass, whisk the olive oil, lemon juice, salt, and black pepper together until the mixture thickens slightly and is well combined.
Look for: the mixture thickens slightly and is well combined
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Pour the lemon vinaigrette over the salad
Pour the lemon vinaigrette over the salad. Toss gently with a large spoon until all ingredients are evenly coated. Serve immediately or chill for up to 24 hours.
Look for: all ingredients are evenly coated
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