South Sea Salad
A vibrant, tropical-inspired pasta salad featuring tuna, mandarin oranges, and crunchy celery, perfect for light meals, picnics, or summer gatherings with a sweet and savory flavor profile.
Ingredients
Instructions
- Prepare rotini according to package directions; drain.
- Combine cooked rotini, tuna, mandarin oranges, chopped celery, and chopped apple in a large bowl.
- In a small bowl, blend cottage cheese, mayonnaise, seasoned salt, and lemon juice.
- Add the cottage cheese mixture to the rotini mixture.
- Toss to coat evenly.
- Cover and chill thoroughly.
- Stir gently before serving and top with paprika.
Tips & Substitutions
For a lighter option, you can substitute Greek yogurt for mayonnaise in the dressing. If you prefer a different flavor profile, experiment with adding diced bell peppers or using fresh herbs like dill or parsley. You can also use whole wheat rotini for added nutrition. This salad is versatile and can accommodate various seafood, making it a great addition to your seafood recipes collection.
Serving Suggestions
Serve the South Sea Salad chilled as a refreshing main dish or as a side salad at your next gathering. It pairs beautifully with Baked Oysters as an appetizer or alongside a light seafood dish. For a complete meal, consider serving it with crusty bread or a simple green salad to balance flavors.
Storage & Reheating
Store leftover South Sea Salad in an airtight container in the refrigerator for up to 3 days. To maintain the salad's texture, avoid adding the paprika until just before serving. If the salad seems dry after chilling, you can mix in a bit more mayonnaise or a splash of lemon juice to refresh it.
Nutrition & Diet Analysis (per serving)
Each serving of South Sea Salad contains roughly 389 calories, with 14g protein, 14g carbohydrates, and 32g fat. It is an excellent source of protein (28% of the Daily Value) and vitamin C (28% of the Daily Value), and a good source of iron. Note that it is relatively high in sodium, at 825mg per serving (36% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use a different type of pasta for this salad?
Yes, you can use any pasta shape you prefer, such as fusilli or penne. Just keep in mind that different shapes may alter the texture and how well the dressing adheres. Cooking times may vary, so be sure to adjust accordingly.
Is there a way to make this salad vegetarian?
Absolutely! You can omit the tuna and replace it with chickpeas or a mix of your favorite vegetables for protein. Adding some chopped nuts or seeds can also enhance the salad's texture and nutrition, making it a great vegetarian option.
How can I make this salad spicier?
For a spicy kick, consider adding diced jalapeños or a splash of hot sauce to the cottage cheese mixture. You could also sprinkle in some cayenne pepper or chili powder for an extra layer of heat, adjusting to your taste preference.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).