Portuguese Tuna Salad

This deceptively simple Portuguese Tuna Salad is made with canned tuna, beans and cilantro, topped with a flavorful vinaigrette.  Perfect for an elegant lunch or light supper, it will surprise you with its delicious and complex flavor profile. 

This deceptively simple Portuguese Tuna Salad, with canned tuna, beans and cilantro, topped with a flavorful vinaigrette, will surprise you with its delicious and complex flavor profile. 

Portuguese Tuna Salad makes an elegant lunch or light supper

I love book club.  For so many reasons.  First there is the camaraderie.  Yes, nothing beats deep discussion and good wine for bringing out a woman’s best.  Then there are the wonderful books—yes, we actually read them!  

And finally, there is the food.  Delicious on book club night–and a great source of new recipes for blogging!

This deceptively simple Portuguese Tuna Salad, with canned tuna, beans and cilantro, topped with a flavorful vinaigrette, will surprise you with its delicious and complex flavor profile.

Portuguese Tuna Salad

Recently one of our members spent time vacationing in Spain and Portugal.  She had a wonderful time including, of course, some fine eating!  And for our April meeting she shared a delicious Portuguese Tuna Salad!  

The salad of canned tuna mixed with beans and cilantro and lightly dressed with vinaigrette, delivered a complex flavor profile that took us all by surprise.  Who would have thought such simple ingredients would produce such a hit!

This deceptively simple Portuguese Tuna Salad, with canned tuna, beans and cilantro, topped with a flavorful vinaigrette, will surprise you with its delicious and complex flavor profile. 

Ingredients

Now, I must confess, I haven’t had tuna, other than sushi, in years.  Time to remedy that I guess! 

Both of us served the Portuguese tuna salad over lettuce, which was a perfect complement from both a flavor and nutrition perspective.  With omega-3 in the tuna (see note regarding mercury levels below), mono-unsaturated fat in the olive oil, and fiber in the beans, you can’t knock its health value!  And it’s as easy as it is tasty. 

This deceptively simple Portuguese Tuna Salad, with canned tuna, beans and cilantro, topped with a flavorful vinaigrette, will surprise you with its delicious and complex flavor profile.

Portuguese Tuna Salad over lettuce

I think it’s going to be a staple in our house!

A note on mercury in tuna: mercury levels in tuna have resulted in eating restriction recommendations, especially for albacore tuna.  See the EDF for more info.  But there is some good news.  Per Scientific American levels in some species (alas not most) seem to be dropping as our coal use decreases.  

Portuguese Tuna Salad
Serves 6
This deceptively simple Portuguese Tuna Salad, with canned tuna, beans and cilantro, topped with a flavorful vinaigrette, will surprise you with its delicious and complex flavor profile.
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
483 calories
55 g
29 g
13 g
37 g
2 g
226 g
564 g
6 g
0 g
10 g
Nutrition Facts
Serving Size
226g
Servings
6
Amount Per Serving
Calories 483
Calories from Fat 117
% Daily Value *
Total Fat 13g
21%
Saturated Fat 2g
11%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 29mg
10%
Sodium 564mg
24%
Total Carbohydrates 55g
18%
Dietary Fiber 8g
32%
Sugars 6g
Protein 37g
Vitamin A
6%
Vitamin C
7%
Calcium
12%
Iron
40%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Tuna Salad
  1. 3 6-ounce cans water-packed tuna, drained (solid light if available)
  2. 1 15-ounce can garbanzo beans, drained
  3. 1 15-ounce cans black-eyed peas, drained
  4. 1 cup chopped cilantro (or parsley)
  5. .
  6. Lettuce for serving
Dressing
  1. ¼ cup extra virgin olive oil
  2. 2 Tablespoons balsamic vinegar
  3. 1-2 finely chopped shallots
  4. 2 cloves finely minced or “pressed” garlic
  5. 1 Tablespoon lemon zest
  6. 1 Tablespoon lemon juice
  7. 1 teaspoon salt (or to taste)
Instructions
  1. Combine dressing ingredients and set aside.
  2. Drain garbanzo beans and black-eyed peas, rinsing if needed. Drain tuna then combine with the beans, peas and cilantro (or parsley). Add dressing and toss to combine.
  3. Serve over lettuce.
beta
calories
483
fat
13g
protein
37g
carbs
55g
more
Art of Natural Living https://artofnaturalliving.com/

8 thoughts on “Portuguese Tuna Salad

    1. Inger Post author

      Isn’t it nice to find a recipe with simple ingredients, Tandy! The salmon would also give you less mercury. Hope you enjoy!

  1. David

    The only thing I would change is that I always used tuna packed in olive oil. I am one of those who truly dislikes tuna in water! And, believe it or not, I have some Portuguese tuna in my cupboard!

  2. grace

    i never liked tuna, but then again, i haven’t tried it again in YEARS. i think this sounds great, so maybe it’ll do to get me into tuna!

  3. Jones

    Thanks for the recipe; I had a can of Bom Petisco tuna that I had brought back from my Portugal vacation and tried it with a little onion (can’t believe I’m out of garlic, and I don’t typically use shallots) and topped with boiled eggs. Delicious!

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