This salad evokes the tuna and vegetable dishes of the Spanish Mediterranean coast, where quality preserves are combined with fresh garden produce. It is an accessible variant of the nicoise adapted to the Mediterranean pantry. Perfect for quick nutritious dinners without lighting a fire.
Mediterranean
Fresh Mediterranean tuna salad
Fresh Mediterranean tuna salad — Salad de Spain. Con tuna in olive oil, cooked green beans, ripe tomato in wedges · dificultad easy · 15 min.
- Spain
- Salad
- Light
- High protein
- easy
15 min
Tiempo total
15 min
Preparation
4
Servings
Nutrition per serving
- Calories 365 kcal
- Protein 32 g
- Fiber 4 g
- Carbohydrates 12 g
- Fat 22 g
- Sodium 680 mg
Story behind the dish
Preparation
Fresh Mediterranean tuna salad is a preparation from Spain with easy difficulty. Reserve for about 15 minutes in total (15 for mise en place and preparation, 0 for cooking). Follow the 6 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 2 cans of tuna in olive oil.
- Have ready: 400 g of cooked green beans.
- Have ready: 200 g of ripe tomato in wedges.
- Have ready: 1 roasted red pepper in strips.
- Have ready: 100 g black olives.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
Drain the tuna, keeping a little oil; crumble into pieces
Drain the tuna, keeping a little oil; crumble into large pieces
Cook green beans al dente if they are fresh; cool and cut to…
Cook green beans al dente if they are fresh; cool and cut into bite size
Arrange beans
tomato, pepper, olives, onion and egg on a large platter
Place the tuna on top without crumbling too much
Whisk olive oil
vinegar, salt and pepper; spray generously
Taste before serving: the balance between salt, acidity and fat defines the final result
Garnish with fresh herbs and serve with lemon wedges
Variations
- Version with extra protein by adding chickpeas, hard-boiled egg or canned tuna.
- Creamier version with a touch of avocado or feta cheese.
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