Tuna White Bean and Fennel Salad
Fresh, vibrant, and packed with protein, this Tuna White Bean and Fennel Salad is the perfect combination of wholesome and elegant. Featuring tender flaked tuna, creamy white beans, crisp fennel, and a zesty lemon-Dijon dressing, this recipe comes together in just 15 minutes—no cooking required! A sprinkle of fresh parsley and thinly sliced red onion add brightness and depth, while optional arugula and crusty bread make it a complete meal. Whether served as a light lunch, a quick dinner, or a sophisticated appetizer, this Mediterranean-inspired salad is a delightful balance of textures and flavors. Simple, healthy, and bursting with fresh ingredients, it’s sure to be your new go-to recipe for effortless meals.
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Recipe Information
Ingredients
- 2 5-oz cans canned tuna (in olive oil, drained)
- 1 15-oz can white beans (cannellini or great northern, drained and rinsed)
- 1 fennel bulb (thinly sliced)
- 0.5 red onion (thinly sliced)
- 0.25 cup parsley (chopped)
- 3 tablespoons extra virgin olive oil
- 1 lemon (juiced)
- 1 teaspoon Dijon mustard
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups arugula (optional, for serving)
- 2 slices crusty bread (optional, for serving)
Instructions
Drain the canned tuna and set aside, flaking it gently with a fork.
Rinse and drain the canned white beans, then place them in a large mixing bowl.
Thinly slice the fennel bulb and red onion, and add them to the bowl with the beans.
Add the chopped parsley to the bowl.
In a small jar or bowl, combine the olive oil, lemon juice, Dijon mustard, salt, and black pepper. Whisk or shake until well combined to make the dressing.
Pour the dressing over the bean and vegetable mixture, tossing gently to coat evenly.
Gently fold in the flaked tuna, being careful not to break it apart too much.
Taste and adjust seasoning with additional salt or pepper, if needed.
Serve the salad on its own or over a bed of arugula, with slices of crusty bread on the side, if desired.
Nutrition Facts
Calories |
354 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 38 mg | 13% | |
| Sodium | 623 mg | 27% | |
| Total Carbohydrate | 23.2 g | 8% | |
| Dietary Fiber | 4.4 g | 16% | |
| Total Sugars | 2.3 g | ||
| Protein | 27.4 g | 55% | |
| Vitamin D | 4.2 mcg | 21% | |
| Calcium | 76 mg | 6% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 579 mg | 12% | |
*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.
