Tinned Tuna and Butter Bean Salad. We are basking in the middle of a Bank Holiday heatwave. Obviously, no one checked the dates, I mean, a sunny public holiday and the children off for half-term, come on. But this is when island life comes into its own. Lazy days on the beach with a bracing dip in the crystal-clear waters. With the clear blue sky and the slightest breeze, it is pretty close to paradise. However, the downside is that it can be too hot to cook.
With that in mind, today’s recipe is as simple as it comes. Readers will be aware of my love of the simple style of cooking in Mediterranean countries, like Greece and Italy. Relying simply on the quality of the ingredients for maximum flavour. This is one such recipe with a few store cupboard staples and some lovely, fresh salad ingredients. You can use whatever you have, including tomatoes, celery, spring onions, cucumber, pepper, and olives. The great thing is just how accommodating the recipe is, serve for a simple lunch with some crusty bread or with an evening barbecue.
A few thoughts about tinned Tuna
Tuna is one of the most fished species in the world, caught by over seventy countries. It can be bought fresh, frozen or tinned. The first tuna was canned by an enterprising American in 1903 to replace the poor sardine harvest with migrating Albacore tuna. In the first year, he packed 700 cases. Just over ten years later, it was up to 400,000 cases, and the demand only increased during World War I. Today, just under sixty per cent of the total amount of tuna in the world is canned.
Tinned fish is a very accessible way of storing and benefiting from the nutritional benefits of eating fish, even if you don’t live near the sea. Over time, packaging has become more eco-friendly, but the biggest changes have been in sustainable fishing. Tuna are a top marine predator, and if they are overfished, it affects the whole marine ecosystem. What you need to look out for is certified sustainably caught tuna, which reduces the harm to other species and promotes the long-term conservation of the species. A good quality tinned tuna is one of my store cupboard staples.
What to Drink?
On a really hot day, staying hydrated is vitally important, so I would recommend a large glass of chilled water. If you want to drink alcohol, a glass of chilled and refreshing, slightly saline wine made from the Albariño grape pairs nicely with the tuna, or try a fruity Provençal rosé. If you would like a beer, try the dish with a cold, crisp Pilsner-style lager.
Tinned Tuna and Butter Bean Salad
Tinned tuna in mineral water is an excellent source of protein and very low in fat. Butterbeans are also a good source of protein, fibre, and complex carbohydrates, which help you feel fuller for longer. Together they contain micronutrients, iron, potassium, vitamins B and D. If you make the basic salad, it will keep in the fridge in for up to three days, and you can add your salad items just before serving.
Tinned Tuna and Butter Bean Salad
Ingredients
Store Cupboard Staples
- 200 gr can Tuna drained
- 400 gr can Butter Beans rinsed and drained
- ½ small Red Onion peeled and very finely sliced
- 3 tablespoons quality Olive Oil
- 1/2 Lemon juice
- A small handful Flat-leaf Parsley thoroughly, washed, dried and roughly chopped
- Sea Salt and freshly ground Black Pepper
Salad Ingredients
- 250 gr Cherry Tomatoes one average punnet, halved
- 3 sticks Celery
- 4 large Radish
- 1 medium Red Chilli Pepper
Instructions
- Halve the onion and slice it as thinly as possible. Place into a bowl and add the tuna, butterbeans, and parsley.
- Season generously and squeeze over the lemon juice. Drizzle over the olive oil and carefully stir. You can refrigerate at this stage until needed.
- Halve the tomatoes and thinly slice the celery, radish, and chilli pepper. Stir into the tuna and bean mix and serve.
Notes
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