Tuna is high in fatty acids, but when it’s canned these acids are reduced to levels similar to white fish.
Ingredients and Method
Tuna is high in fatty acids, but when it’s canned these acids are reduced to levels similar to white fish.
Canned tuna is high in protein, low in fat and a convenient, affordable way to enjoy fish.
Serves 4
375 g butter beans, drained
375 g can tuna in salted water, drained and lightly flaked
250 g cherry tomatoes, cut in half
1 packet black olives
1 small red onion, thinly sliced
a handful of basil leaves
100 g pine nuts (optional)
2 T capers
2 T lemon juice
3 T olive oil
salt and freshly ground black pepper
Combine the beans, tuna, tomatoes, olives and red onions in a large salad bowl. Scatter over the basil leaves, nuts and capers. Combine the lemon juice, olive oil, salt and pepper and drizzle over the salad.
Nutritional content per serving
2 071kJ 1 30g Carbohydrate d 38g Protein P 2.7g Fat 9g Fibre
