Sesame Ginger Tuna and Cucumber Salad
Flaky wild tuna mixed with fresh cucumber and green onion, tossed in a light sesame-ginger dressing.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Michelle + Lila
Michelle 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 HealthComfortably 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
Steadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
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Equipment
Whisk · Mixing bowl · Knife and cutting board
Time saver
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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
Cook along
Instructions
0 of 5 steps complete
Next: Whisk together 1 tsp sesame oil
- 01
Whisk together 1 tsp sesame oil
In a small bowl, whisk together 1 tsp sesame oil, 1 tbsp rice vinegar, 1 tsp low-sodium soy sauce, and 0.25 tsp grated fresh ginger until combined.
Look for: combined
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Combine 1 can (5 oz / 140g)…
In a medium bowl, combine 1 can (5 oz / 140g) drained albacore tuna, 1 cup (130g) diced fresh cucumber, and 1 finely chopped green onion.
Tap card to mark done - 03
Pour the dressing over the tuna mixture…
Pour the dressing over the tuna mixture and toss gently until evenly coated.
Look for: evenly coated
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Flake the tuna with a fork to…
Flake the tuna with a fork to break up any large chunks and mix thoroughly.
Tap card to mark done - 05
Transfer to a serving plate and enjoy…
Transfer to a serving plate and enjoy immediately, or refrigerate in a sealed container for up to 2 days.
Ready when: everything is assembled and ready to enjoy
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