Of which 4.1 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Fiber (beans) · Plant protein (beans) · Protein (tuna)
Allergens fish
Tuna salad with white beans and tomato
A quick, budget-friendly, filling salad, ready in 10 minutes without turning on the stove.
Ingredients
- 2 cans of tuna in water, drained (160 g / 5½ oz)
- 300 g (10½ oz) cooked white beans, drained
- 1 chopped tomato (100 g / 3½ oz)
- ½ chopped red onion (50 g / 1¾ oz)
- 1 handful of chopped fresh parsley (10 g)
- 1 tbsp olive oil (10 g)
- 1 tbsp vinegar (15 g / ½ oz)
- salt and pepper, to taste
Method
- Drain the tuna and white beans well, rinsing the beans under cold water.
- Flake the tuna with a fork in a large bowl.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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