ITALIAN TUNA SALAD
This vibrant Italian Tuna Salad is one of the best things you can do with canned tuna. Easy, healthy recipe with Greek yogurt. No mayo needed!
Provided by Erin Clarke / Well Plated
Categories Salad
Time 25m
Number Of Ingredients 14
Steps:
- Place the dry-packed sun-dried tomatoes in a small bowl and cover with hot water. Set aside to reconstitute while you prepare the rest of the salad.
- To a food processor fitted with a steel blade, add 3/4 cup of the beans and the Greek yogurt. Blend until the beans start to become broken up and combined with the yogurt, stopping to scrape down the bowl as needed. Add the olive oil, lemon zest and juice, salt, pepper, and onion powder. Process until smooth, scraping down the bowl once or twice as needed.
- In a large mixing bowl, flake the tuna, leaving it fairly chunky. Add the celery, capers, parsley, and remaining beans.
- Drain the sun-dried tomatoes and pat dry. Add them to the bowl with the tuna mixture.
- Pour the Greek yogurt dressing over the top. With a spatula, gently stir to combine. Switch to a fork, continuing to stir and using the fork to break apart any clumps of ingredients that are sticking together, until the ingredients are evenly distributed.
- Serve however you like: open face on toasted English muffins or toasted bread topped with arugula (our favorite), on whole grain bread with arugula or spinach as a sandwich, over a bed of greens, or however you like.
Nutrition Facts : ServingSize 1 (of 6), Calories 199 kcal, Carbohydrate 20 g, Protein 19 g, Fat 6 g, SaturatedFat 1 g, Cholesterol 21 mg, Fiber 4 g, Sugar 3 g
WHITE BEAN TUNA SALAD
Provided by Giada De Laurentiis
Categories main-dish
Time 10m
Yield 4 servings
Number Of Ingredients 9
Steps:
- In a large bowl, add the tuna, reserving the olive oil in a separate small bowl. Break tuna into bite-size pieces with a large fork. Add the beans and capers. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary. Season with salt and pepper. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables. Add the onion and tomatoes to tuna mixture and toss gently.
- Place the arugula on large decorative platter and top with tuna mixture. Tear fresh basil leaves over the top and serve immediately.
BEANS AND TUNA SALAD (ITALY)
Provided by Giorgia Fontana
Time 10m
Number Of Ingredients 7
Steps:
- In a large bowl, whisk together lemon juice, olive oil, salt, and pepper to create a vinaigrette.
- Drain the beans and rinse well under running cold water.
- Slice the red onion as thinly as possible.
- Flake the canned tuna with the help of a fork.
- Add all the ingredients to the bowl, leaving parsley for last.
- Gently toss everything together to make sure every bit is evenly coated.
Nutrition Facts : Calories 583 kcal, Carbohydrate 50 g, Protein 45 g, Fat 23 g, SaturatedFat 4 g, Cholesterol 18 mg, Sodium 364 mg, Fiber 11 g, Sugar 2 g, UnsaturatedFat 18 g, ServingSize 1 serving
SEARED TUNA, WHITE BEAN AND FENNEL SALAD
Rich tuna and creamy white beans are the foundations of a favorite warm-weather Mediterranean salad, often accented with tomatoes and onion. Here, well-seasoned tuna fillet is instead seared rare in a cast-iron skillet, though it could also be grilled over hot coals. But feel free to use best-quality canned tuna, and skip the cooking altogether. The crisp, thinly sliced fennel adds freshness and mirrors the fennel seed in the seasoning.
Provided by David Tanis
Categories dinner, lunch, quick, snack, salads and dressings, main course
Time 1h
Yield 4 to 6 servings
Number Of Ingredients 15
Steps:
- Season tuna generously on both sides with salt, then sprinkle with the black pepper, fennel seed and pollen (if using). Drizzle very lightly with olive oil and rub the seasoning into the fillets with your hands. Set aside at room temperature.
- Peel and dice the onion and soak in ice water for 10 minutes (this will tame its bite). Drain the beans and put in a bowl. Add a generous sprinkling of salt and 2 tablespoons lemon juice and stir. Drain onions and add to beans. Stir in 1 tablespoon olive oil and toss to coat. Transfer to a serving platter and set aside at room temperature.
- Make the dressing: In a small bowl, whisk together 2 tablespoons lemon juice, the lemon zest, garlic, a pinch of salt, crushed red pepper and 3 tablespoons olive oil.
- Place a wide cast iron pan over high heat. When it is hot, add tuna. Cook for about 2 minutes, until a golden brown crust forms, then flip and cook for 1 to 2 minutes more. Take care not to let the spices scorch; reduce the heat if necessary. The exterior of the fish will be cooked, but the interior will be quite rare. For medium-rare, cook an additional 2 minutes on the second side. Remove from pan and transfer to a cutting board to cool.
- Using a very sharp knife or mandoline, slice fennel crosswise into very thin slices. Salt lightly and toss with dressing. Arrange dressed fennel around the edge of the platter, surrounding the beans.
- Cut the tuna in ½-inch slices and arrange over beans. Sprinkle with parsley and fennel fronds and serve at room temperature.
Nutrition Facts : @context http, Calories 862, UnsaturatedFat 6 grams, Carbohydrate 131 grams, Fat 8 grams, Fiber 34 grams, Protein 72 grams, SaturatedFat 1 gram, Sodium 958 milligrams, Sugar 8 grams, TransFat 0 grams
TUNA AND CANNELLINI SALAD WITH LEMON
This is a low glycemic recipe. The tuna bean salad will keep in the fridge, covered for up to 1 day.
Provided by kelly in TO
Categories Salad Dressings
Time 25m
Yield 4 serving(s)
Number Of Ingredients 13
Steps:
- To make the dressing: combine the lemon juice, garlic, salt, and crushed red pepper in a small bowl.
- Gradually whisk in the oil.
- Season with pepper.
- To make the salad: combine the beans, tuna, onion, rosemary, and lemon zest in a medium bowl.
- Add 1/4 cup of the lemon garlic dressing (save remaining dressing for the arugula)
- Toss well to coat.
- Just before serving, place the arugula in a large bowl.
- Add the reserved lemon garlic dressing and toss well.
- Divide the arugula mixture among 4 plates.
- Top with the tuna bean salad and garnish with cherry tomatoes.
Nutrition Facts : Calories 341.1, Fat 14.5, SaturatedFat 2.1, Cholesterol 12.8, Sodium 306.5, Carbohydrate 32, Fiber 8, Sugar 2.9, Protein 22.5
TUNA AND BEAN SALAD
This is a mainstay in my house, something you can always throw together for an easy light meal. The authentic version would call for tuna packed in olive oil, but I actually prefer water-packed tuna. The salad packs a lot of protein, not just from the beans, but also from the tuna, which is also an excellent source of Omega-3 fatty acids.
Provided by Martha Rose Shulman
Time 15m
Yield Serves 2 as a main dish, 4 as a starter
Number Of Ingredients 12
Steps:
- Place the onion in a bowl and add 1 teaspoon of the vinegar and cold water to cover. Let sit for 5 minutes. Drain and rinse with cold water, then dry on paper towels.
- In a medium bowl or salad bowl, combine the tuna, beans, onions, sage, and parsley.
- In a small bowl or measuring cup, mix together the remaining vinegar, salt to taste, freshly ground pepper, garlic, and Dijon mustard. Whisk in the olive oil and the yogurt. Toss with the tuna and beans and serve, garnishing each plate with cucumber slices.
Nutrition Facts : @context http, Calories 541, UnsaturatedFat 18 grams, Carbohydrate 53 grams, Fat 22 grams, Fiber 12 grams, Protein 35 grams, SaturatedFat 3 grams, Sodium 946 milligrams, Sugar 4 grams, TransFat 0 grams
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