Tuna and Green Bean Salad
Elevate your weeknight meals with this vibrant and refreshing Tuna and Green Bean Salad—a quick and healthy recipe that bursts with Mediterranean flavors. Crisp-tender green beans, sweet cherry tomatoes, briny capers, and thinly sliced red onion form the perfect base for flaky, protein-packed tuna in olive oil. Tossed in a zesty lemon-Dijon dressing and finished with fresh parsley, this salad is as satisfying as it is nutritious. Ready in just 20 minutes and ideal for meal prep or a light dinner, this dish brings together simple ingredients with bold flavors. Serve it chilled for a delightful crunch and a burst of tangy, herby goodness that pairs beautifully with crusty bread or a glass of crisp white wine.
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Recipe Information
Ingredients
- 300 grams Fresh green beans
- 200 grams Canned tuna in olive oil
- 200 grams Cherry tomatoes
- 1 small Red onion
- 2 tablespoons Capers
- 1 medium Lemon
- 3 tablespoons Extra-virgin olive oil
- 1 teaspoon Dijon mustard
- 0.5 teaspoons Salt
- 0.25 teaspoons Black pepper
- 2 tablespoons Fresh parsley
Instructions
Bring a pot of salted water to a boil. While waiting for it to boil, prepare an ice bath by filling a large bowl with ice and water.
Trim the ends of the green beans, then boil them in the pot of water for 3-4 minutes until tender-crisp. Immediately remove the green beans and plunge them into the ice bath to stop the cooking process. Drain and pat dry with a clean kitchen towel.
Slice the cherry tomatoes in half. Finely slice the red onion into thin rings. Rinse and drain the capers.
In a small bowl, whisk together the juice of the lemon, extra-virgin olive oil, Dijon mustard, salt, and black pepper to prepare the dressing.
Drain the canned tuna, flake it gently using a fork, and set aside.
In a large salad bowl, combine the green beans, cherry tomatoes, red onion, capers, and flaked tuna.
Pour the dressing over the salad and toss everything gently to coat evenly.
Finely chop the parsley and sprinkle it over the salad as a garnish before serving.
Serve the Tuna and Green Bean Salad immediately or chill in the refrigerator for 15-20 minutes for enhanced flavors.
Nutrition Facts
Calories |
241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.3 g | 21% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 25 mg | 8% | |
| Sodium | 545 mg | 24% | |
| Total Carbohydrate | 11.8 g | 4% | |
| Dietary Fiber | 3.8 g | 13% | |
| Total Sugars | 5.2 g | ||
| Protein | 15.6 g | 31% | |
| Vitamin D | 2.5 mcg | 13% | |
| Calcium | 54 mg | 4% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 469 mg | 10% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
