Description
A quick Mediterranean-inspired salad with flaky tuna, cannellini beans, and lemon-oregano dressing for 25g protein per serving. Rich, bright, and satisfying—perfect for busy days or packed lunches. No mayo or cooking required, just pantry staples mixed into a flavorful, textural masterpiece.
Ingredients
2 (5 ounce) cans tuna in olive oil, drained
1 (15 ounce) can cannellini beans, rinsed and drained
1/2 cup chopped red onion
1/4 cup chopped fresh parsley
2 tablespoons fresh lemon juice
3 tablespoons extra virgin olive oil
1 teaspoon Dijon mustard (alcohol-free)
1/2 teaspoon dried oregano
Salt and black pepper to taste
Instructions
Drain tuna thoroughly but don’t pat dry to retain some olive oil richness
Rinse and drain cannellini beans (save liquid for future use)
Chop red onion to desired thickness for reduced tears
Chop fresh parsley, removing stems for optimal freshness
In a bowl, whisk lemon juice, oil, mustard, oregano, salt, and pepper until emulsified
Fold in tuna, beans, and onions until well combined
Add chopped parsley and mix gently
Taste and adjust seasoning before serving
Notes
Use sardine-sized tuna for maximum flakiness
Substitute canned tuna in water for lower-fat version
Thicken onion slices for more crunch without raw bite
Regrow parsley stems in water for future use
Store in airtight containers for up to 3 days in refrigerator
- Prep Time: 10
- Category: Dinner
- Method: Stirring
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 1g
- Sodium: 1200mg
- Fat: 25g
- Saturated Fat: 5g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 50mg