fbpx

Salt & Wind Travel

Oil Packed Tuna Arugula Salad

This Oil Packed Tuna Arugula Salad recipe is a filling and healthy salad recipe with flavors reminiscent of Italy, though it is not at all Italian. I love making this salad with high quality oil-packed tuna because it makes the dish!

When I was hosting the cooking show, Ask Aida, on Food Network, this tuna arugula salad was a go-to meal for me. 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. 

Tuna Arugula Salad

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 salad from Italy so you can feel extra fancy without doing much.

Recipe Ingredients

These are the ingredients you’ll need to make this tuna arugula salad recipe:

For The Balsamic Vinaigrette:

  • freshly squeezed lemon juice
  • balsamic vinegar
  • Dijon Mustard
  • Kosher salt and Freshly ground black pepper
  • honey
  • extra-virgin olive oil

For The Salad:

  • baby arugula
  • cooked cannellini (white kidney) beans
  • cooked quinoa
  • oil-packed tuna
  • crumbled feta cheese
  • avocado

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.

What To Serve With This Recipe

This tuna arugula salad is a meal in itself but is also great served with: 

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

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. 

Tuna Arugula Salad

Oil Packed Tuna And Arugula Salad Recipe

This Oil Packed Tuna And Arugula Salad recipe is a filling and healthy salad recipe with flavors reminiscent of Italy, we love making this salad with high quality oil-packed tuna because it makes the dish!
5 from 5 votes
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 4 Servings
Calories 292 kcal

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.

PERSONAL NOTES

Nutrition

Serving: 1servingCalories: 292kcalCarbohydrates: 7gProtein: 13gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gCholesterol: 14mgSodium: 194mgPotassium: 405mgFiber: 3gSugar: 3gVitamin A: 107IUVitamin C: 8mgCalcium: 15mgIron: 1mg
Keyword Easy salad, healthy salad, Hearty Salad, Protein rich salad
Tried this recipe?Mention @saltandwind or tag #swsociety!

Travel Planning Resources

This post may contain affiliate links. Please refer to our privacy policy.

About The Author

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




TRAVEL SERVICES

We'll help you taste Italy Mexico California Hawaii Mexico France Spain the world

We specialize in food-focused experiences in the most interesting culinary regions of the world.

We host unique small group trips to California, Italy, and Mexico from Sicily to Oaxaca.

Our tailored-to-you trip planning services help you make the most of your trip.