This Oil-Packed Tuna Arugula Salad recipe is filling and healthy, with flavors reminiscent of Italy. And, it’s a recipe you can make year-round whenever you’re in need of a healthy lunch or easy weeknight meal.
When I hosted the cooking show Ask Aida on Food Network, this tuna arugula salad was my go-to meal. It kept me fueled up for long production days without making me feel like I needed an afternoon nap! But, through the years of developing recipes for TV and my cookbook, Keys To The Kitchen, I never shared the recipe, so I’m doing so here.
Why You’ll Love This Tuna Arugula Salad Recipe
This Tuna Arugula Salad recipe is easy, convenient, and delicious. It is packed with important nutrients like protein and omegas from the tuna, healthy fats from the olive oil, and healthy carbs from the salad and beans. Additionally, it’s very fast to make, and it’s a twist on a typical Italian salad, so you can feel extra fancy without doing much.
Why should you care what I have to say about this easy tuna arugula salad? I have some chops as a cook: I started cooking in professional kitchens as a teenager, went to culinary school, and worked as a professional recipe developer and TV chef. And, having lived and worked in Italy (as part of our Italy travel planning services), I’ve come across countless versions of this dish over the years.
Recipe Ingredients
These are the ingredients you’ll need to make this healthy tuna arugula salad recipe:
For The Balsamic Vinaigrette:
This classic balsamic vinaigrette is made by combining:
- Freshly squeezed lemon juice: This gives a bit of acid and brightness to the vinaigrette.
- Balsamic vinegar: I like using an aged balsamic for a more intense flavor.
- Dijon Mustard: Use coarse-grain mustard for more texture or ground Dijon for a smoother dressing:
- Kosher salt and Freshly ground black pepper: To help the flavors sing.
- Honey: Or another sweetener like maple syrup or brown sugar.
- Extra-virgin olive oil: Always use the good stuff for dressings as it will make a better tasting final product.
For The Salad:
- Baby arugula: Or a mix of spicy greens like mizuna, mustard greens, or watercress.
- Cooked cannellini (white kidney) beans: Or use your favorite bean like garbanzo beans or even fresh fava beans.
- Cooked quinoa: Or any other cooked grain you have on hand like brown rice or wheatberries.
- Oil-packed tuna: Choose a quality tuna that is packed in oil as it will really bring a lot more flavor than the water-packed stuff.
- Crumbled feta cheese: Or use fresh goat cheese!
- Ripe avocado: Add as much as you like!
How To Make This Recipe
These are the instructions to make this tuna arugula salad recipe:
- Make The Balsamic Vinaigrette: Whisk together lemon juice, balsamic, Dijon, and a pinch of salt and crank of pepper in a small nonreactive bowl until well combined. Add honey to taste and slowly whisk in olive oil until well combined.
- Serve The Tuna Salad: Arrange arugula in a salad serving bowl and top with beans, quinoa, tuna, feta, and avocado. Drizzle with half the dressing and serve, passing additional dressing on the side.
Variations On This Tuna Arugula Salad
Want to mix it up with this salad’s ingredients? Here are some suggestions!
- Add in the green olive relish from this olive bruschetta recipe
- Add smashed boiled potatoes like we did in our Salad Nicoise
- Add in toasted almonds or pistachios
- Top it with any raw veggies you have on hand, like sliced or grated carrots, radishes, or beets!
What To Serve With This Recipe
This tuna arugula salad is a meal in itself but is also great served with:
- Chili Crunch Sage White Bean Dip Recipe
- Honey and Oregano Broiled Feta Caprese Recipe
- Pistachio Burrata Smashed Green Olive Bruschetta Recipe
Now, go stock up on all your cooking essentials, then head into the kitchen, make this, and share it with us by tagging @saltandwind and #swsociety on social!
Frequently Asked Questions About Tuna Arugula Salad
Tuna Arugula Salad is a light and refreshing dish that combines fresh arugula leaves with tuna, typically dressed with olive oil, lemon juice or vinegar, and various seasonings. It's known for its blend of peppery, tangy, and savory flavors.
Both canned and fresh tuna work well for a Tuna Arugula Salad. Canned tuna in olive oil is a convenient option, while fresh, seared tuna steaks add a gourmet touch. We like using olive oil-packed tuna belly if we're using canned or jarred tuna. The choice depends on personal preference and the desired texture.
Yes, Tuna Arugula Salad is versatile and can be customized with various ingredients. Common additions include cherry tomatoes, sliced red onions, boiled potatoes, fresh corn, capers, olives, and shaved Parmesan cheese.
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Oil Packed Tuna And Arugula Salad Recipe
Ingredients
For The Balsamic Vinaigrette:
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon balsamic vinegar
- 1 teaspoon Dijon Mustard
- Kosher salt and Freshly ground black pepper
- 1 teaspoon honey
- 1/4 cup extra-virgin olive oil
For The Salad:
- 4 to 5 handfuls baby arugula
- 1 1/2 cups cooked cannellini (white kidney) beans
- 1 1/2 cups cooked quinoa
- 6 ounces oil-packed tuna
- 2 to 4 ounces crumbled feta cheese
- 1 medium ripe avocado pitted and sliced
Instructions
- Make The Balsamic Vinaigrette: Whisk together lemon juice, balsamic, Dijon, and a pinch of salt and crank of pepper in a small nonreactive bowl until well combined. Add honey to taste and slowly whisk in olive oil until well combined. Taste and add more salt, pepper, or honey as desired.
- Serve The Tuna Salad: Arrange arugula in a salad serving bowl and top with beans, quinoa, tuna, feta, and avocado. Drizzle with half the dressing and serve, passing additional dressing on the side.
