Tuna, White Bean and Fennel Salad

May 30, 2023May 30, 20230 2
Tuna and White Bean Salad With Fennel - Delicious and Nutritious
in Salad

Prep

15 min

Cook

10 min

Ready In

25 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 cannellini beans ( rinsed and drained )
3 egg tomatoes ( deseeded , chopped )
1 head fennel ( medium , trimmed finely chop bulb and roughly chop fronds )
1 red onion ( small , chopped )
1/2 yellow pepper ( bell pepper , chopped )
3 tablespoons white vinegar
2 tablespoons fresh lemon juice
1 tablespoon olive oil
1/4 teaspoon ground black pepper ( fresh )
400 g tuna steaks
nonstick cooking spray
60 g salad leaves ( mixed )
6 slices sourdough bread ( to serve )

Nutrision Information

Servings Per Recipe
4
Calories
360
Sugar
6g
Fat
9g
Tuna, White Bean and Fennel Salad is a delicious and healthy salad recipe that's perfect for lunch or dinner. This light and refreshing salad is packed with flavor and nutritious ingredients that will keep you satisfied and energized throughout the day. The combination of hearty cannellini beans, juicy egg tomatoes, crunchy fennel, and tender tuna pieces makes for a satisfying and balanced meal. The dressing is easy to prepare and complements the flavors of the salad perfectly. Overall, this salad provides a great way to pack in plenty of nutrients and flavor into one simple dish.

Instructions

1.In a large mixing bowl, combine the cannellini beans, egg tomatoes, chopped fennel bulb, red onion, and yellow bell pepper.
2.In a small mixing bowl, whisk together the white vinegar, fresh lemon juice, olive oil, and freshly ground black pepper.
3.Pour the dressing over the salad mixture and toss well to combine.
4.Heat a nonstick pan over medium-high heat and spray with cooking spray.
5.Add the tuna steaks to the pan and cook for approximately 2-3 minutes per side, or until cooked to your preferred level of doneness.
6.Let the tuna steaks cool slightly before chopping them into small bite-sized pieces.
7.Add the chopped tuna to the salad and toss to combine.
8.Serve the salad on a bed of mixed salad leaves along with slices of sourdough bread.

PROS

This salad is a great source of protein, fiber, and vitamins.

The tuna provides omega-3 fatty acids that are beneficial for heart and brain health.

The salad is easy to make and can be served as a light lunch or dinner.

CONS

Some people may not enjoy the taste of fennel, so it may not be a salad for everyone.

HEALTH & BENEFITS

Tuna is a rich source of omega-3 fatty acids, which promote heart and brain health, as well as reduce inflammation in the body.
The cannellini beans provide plenty of fiber, protein, and essential vitamins.
The fennel bulb is a good source of vitamin C, potassium, and fiber. It also has anti-inflammatory properties that can benefit the immune system.

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