Tuna, Tomato & Zucchini Salad

Tuna, Tomato & Zucchini Salad

Canned tuna is one of my all time favourite quick ingredients. I especially love Italian style tuna packed in olive oil because it tends to have more flavour and isn’t as dry as tuna in spring water or brine.

1 can tuna (200g / 7oz)
1 punnet cherry tomatoes (250g / 1/2lb)
2 large zucchini
2 tablespoons lemon juice
1 bunch flat leaf parsley, leaves picked

1. Place tuna and oil from the can in a medium frying pan on a medium high heat. Add tomatoes and cook, stirring every now and then until the tomatoes have broken down and everything is hot.

2. While the sauce is cooking grate the zucchini using your food processor or a box grater. Toss in a bowl with the lemon juice, parsley and a tablespoon extra virgin olive oil. And a little salt.

3. Divide zucchini salad between two plates and top with the tuna sauce when it’s ready.

Variations

vegetarian / vegan – replace tuna with extra cherry tomatoes and a very generous glug of olive oil. You might like to serve with some sliced almonds or other nuts to make it more substantial. Or vegetarians might like it with shaved Parmesan. You could also replaces tuna with poached, pan fried halloumi. or boiled eggs or chickpeas would also work.

carnivore – replace tuna with sliced or crumble spicy sausage, salami, proscuitto or minced (ground) beef.

more substantial (carb lovers) – toss in torn chunks of sourdough bread in with the zucchini and add a little more lemon and oil. Or toss in cooked noodles or pasta.

more substantial (low carb) – serve with mayo and extra veg.

more veg – grate other veg with the zucchini like carrot, beets, cauliflower and/or broccoli. Toss in baby spinach.

different herbs – also good with mint or basil.

different fish – try canned salmon or sardines. You could use fresh tuna – just chop into bite sized pieces and cook in a little oil until browned all over.

Waste Avoidance Strategy

tuna – keep it in the pantry.

cherry tomatoes – either halve and cook in the oven for about 30 minutes (180C / 350F) OR just cook in a pan with a little oilve oil. In either case store in an airtight container in the fridge for a few weeks. Or freeze the cooked tomato for longer periods.

zucchini – will keep for 2 weeks or longer in a plastic bag in the fridge. To keep it even longer, cook sliced zucchini in a little butter until just soft then store in an airtight container in the fridge.

lemon – whole lemon will keep wrapped in a plastic bag in the fridge for months.

flat leaf parsley – tends to be the most long lasting of the leafy herbs. Should keep for a few weeks in the fridge if wrapped in a plastic bag. For longer periods pop it in the freezer – it will wilt but will still be usable in this dish.

Problem Solving Guide

bland – more salt and lemon juice.

dry – if your zucchini are on the larger side you might need some extra lemon juice and olive oil.

Serving Suggestions

Great on its own. Also makes a tasty filling for sandwiches or wraps.

Prepare Ahead

Yes! Just prepare as per the recipe but keep the tuna sauce separately. Will keep in the fridge for 2 weeks or can be frozen. To serve, warm sauce and serve on cold salad.

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