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Fresh tuna salad on a white plate with tomatoes and flat beans on the side.
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5 from 1 vote

Fresh Tuna Salad

Are you looking for a delicious, flavourful salad that will leave your taste buds singing? Look no further than this Italian Fresh Tuna Salad!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Salad
Cuisine: Italian
Keyword: flat beans, fresh tuna, Italian tuna salad, tuna salad
Difficulty: Medium
Diet: dairy free, Gluten free, Keto, Low Carb, nut free, Paleo, Whole30
Servings: 4 as a main
Calories: 452kcal

Ingredients

For the tuna…

  • 450 grams fresh tuna steaks (2 tuna steaks, approximately 16 ounces)
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh parsley
  • 1 teaspoon dried oregano
  • Sea salt and cracked black pepper

For the salad…

  • 400 grams flat beans (approximately 2 cups, 14.11 ounces)
  • 250 grams Mini Roma tomatoes (approximately 1 cup, 8.82 ounces)
  • ½ cup small basil leaves chopped
  • cup pitted black olives chopped
  • cup caper berries stems removed

For the Italian dressing..

  • cup olive oil extra virgin
  • 2 tablespoons white wine vinegar
  • 1 tablespoon lemon juice fresh
  • 1 clove garlic minced
  • 1 tablespoons fresh parsley chopped
  • 1 tablespoon fresh basil chopped
  • ¼ teaspoon paprika
  • ¼ teaspoon oregano dried Greek *

For the garnish…

  • 2 sprigs large basil leaves
  • 1-2 tablespoons caper berries

Instructions

Step 1 - Marinate the Tuna

  • Place the tuna a steaks in a bowl with the marinade ingredients, and let stand.

Step 2 - Blanch the Beans

  • Bring a large pot of water to a rolling boil.
  • Wash the beans, top, tail and string them, them then cut them on the diagonal in 2.5cm pieces.
  • Place the flat beans into the boiling water and cook for approximately 4-5 minutes (they should be cooked al dente).
  • While the beans are cooking, fill a large bowl with ice water
  • Drain the beans in a colander and submerge in the ice water so they retain their colour, the drain well and pat dry.

Step 3 - Pan-fry the Tuna

  • Heat a non-stick frypan on medium-high heat.
  • Add the tuna steaks with the oil to the frypan. and allow to cook for 2-3 minutes on each side. This will depend on how thick the tuna steaks are and how well done you like them. If you like them raw in the middle then 1 minute each side should be more than enough.
  • Look at the side of the tuna to see how far through it is cooked, but remember it will keep cooking for a short while when taken off the heat.
  • Remove from the heat and allow to rest.

Step 4 - Prepare Everything Else

  • Wash your mini Roma tomatoes, pat them dry and slice them in half.
  • Wash the parsley, pat dry, cut off the stems and roughly chop.
  • Wash the small basil, pat dry and remove the leaves from the stems, if you are using large basil then wash the leaves, and cut them into chiffonade ribbons.
  • Drain and rinse the caper-berries and remove the stems,
  • Drain and rinse the pitted olives, and finely chop.
  • Place all your dressing ingredients in a glass jar, season and shake until emulsified.

Step 5 - Assemble Your Fresh Tuna Salad

  • Flake the tuna and place in a large mixing bowl with all of the prepared ingredients.
  • Season your salad, pour the dressing over the salad and toss gently until well combined.
  • Taste and adjust seasonings according to your taste.
  • Arrange the salad in a large salad bowl, place the caper berries and basil leaves on top to garnish.
  • Serve and Enjoy!

Video

Notes

  • It is well worth the effort to make a trip to your Greek deli and buy a bag of dried Greek oregano, the taste is incomparable to what you find in your supermarket. 

Nutrition

Calories: 452kcal | Carbohydrates: 12g | Protein: 29g | Fat: 33g | Saturated Fat: 5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 21g | Cholesterol: 43mg | Sodium: 691mg | Potassium: 694mg | Fiber: 5g | Sugar: 5g | Vitamin A: 4109IU | Vitamin C: 27mg | Calcium: 83mg | Iron: 3mg