Spicy Tuna Salad Bowl with Mango
Sriracha heat in the center, cold mango sweetness around the rim. This bowl sets two flavors against each other and bridges them with teriyaki.
The center is a spicy tuna salad — canned tuna mixed with mayo, Sriracha, and half the teriyaki. Around it: frozen mango cubes, edamame, crunchy bell pepper, carrot slices, and cucumber. The rest of the teriyaki drizzled on top ties everything together.
53 grams of protein from two sources, 18 grams of fiber, and the whole plate ready in ten minutes without a single burner. Whole wheat bread on the side.
Sriracha heat in the center, cold mango sweetness around the rim. This bowl sets two flavors against each other and bridges them with teriyaki.
The center is a spicy tuna salad — canned tuna mixed with mayo, Sriracha, and half the teriyaki. Around it: frozen mango cubes, edamame, crunchy bell pepper, carrot slices, and cucumber. The rest of the teriyaki drizzled on top ties everything together.
53 grams of protein from two sources, 18 grams of fiber, and the whole plate ready in ten minutes without a single burner. Whole wheat bread on the side.
Ingredients
- mango chunks (frozen) 4 ounces
- edamame 3 ounces
- carrot 1
- cucumber 0.5
- bell pepper 1
- scallion 1
- tuna, in water 5 ounces
- mayonnaise 1 tablespoon
- Sriracha sauce 1 teaspoon
- teriyaki sauce 1.5 tablespoon
- mixed salad 1 handful
- bread, whole wheat 2 slices
Method
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Let the mango cubes thaw.
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Rinse the edamame beans in a colander and let them drain.
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Wash the carrot and cut it into thin slices. Cut the cucumber and bell pepper into cubes. Slice the scallion into rings.
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Drain the tuna and mix it with the mayonnaise, Sriracha, scallion and half of the teriyaki sauce.
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Place the lettuce in a bowl or deep plate. Scoop the tuna salad in the center and arrange the mango, beans, carrot, cucumber and bell pepper around it. Drizzle the rest of the teriyaki sauce over the salad as dressing. Season with pepper as desired.
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Serve with the (toasted) bread.
Pull the mango cubes out of the freezer but don’t thaw them completely. Partially frozen pieces hold their shape in the bowl and melt just enough on contact with the Sriracha tuna salad to release a clean sweetness that cuts through the heat.
Behind this recipe
Is 53 grams of protein too much for one meal?
A systematic review of dose-response studies found that muscle protein synthesis kept responding to doses well above 30 grams per meal. The old ceiling came from studies that stopped measuring too early. This bowl delivers 53 grams from tuna and edamame — two protein sources — one animal, one plant — each bringing a different set of amino acids to the plate. Individual responses vary, especially between trained and untrained individuals.
Read the full evidence reviewCan I use fresh mango instead of frozen?
Fresh mango works but changes the texture. Frozen cubes hold their shape and release a cold sweetness that cuts through the Sriracha heat. Fresh mango is softer and sweeter right away. If you go fresh, cube it right before assembling so it stays firm.
Is canned tuna in water as nutritious as fresh tuna?
Canned tuna in water keeps most of its protein — five ounces delivers roughly 35 grams. It does lose some omega-3 fats compared to fresh or oil-packed tuna, because the draining process takes some fat with it. But the whole-food fish still provides EPA and DHA in a form your body handles differently than supplements.
Read the full evidence review
