Watch how it’s made on Instagram
Super basic, but sometimes that’s all you need: ten minutes and around 30 g of protein a serving. The apple and pickles bring crunch and sweetness, so it never tastes like a sad tin of fish.
Serves 2
Prep 10 min
Cook 8 min
The recipe
Per serving · half the bowl
290 kcal · 30 g protein · 3 g fibre · 12 g fat
Ingredients
For the salad
1 can1 tin tuna in water, drained, 6.5 oz185 g size
3 eggs
1 apple, finely chopped
2 scallionsspring onions, finely sliced
2 to 3 dill picklespickled cucumbers, chopped
For the dressing
2 to 3 tbsp Greek yoghurt
1 tsp Dijon mustard
½ lemon, juiced
1 tsp extra virgin olive oil
To taste sea salt and freshly cracked black pepper
Method
Boil the eggs
Cook them in boiling water for 8 minutes, cool in cold water, then peel and chop.Mix the base
Add the tuna, eggs, pickles, scallionsspring onion and apple to a bowl.Make the dressing
Mix the yoghurt with the Dijon, lemon juice and olive oil.Combine
Add the dressing and fold everything together gently, so the tuna stays a little chunky.Season and serve
Salt and plenty of black pepper. Eat it on its own or piled onto toasted sourdough.
Make it yours
More fibre
Fold in half a tin of rinsed white beans or chickpeas.
Make ahead
It keeps for 2 days in a sealed container in the fridge.
Lettuce cups
Spoon it into baby gem leaves for a lighter lunch.
Worth knowing
Tuna → protein straight from a tin. Light or skipjack tuna is lower in mercury than albacore, which matters if you eat it a few times a week.
Eggs → complete protein, and the yolks bring choline and a little vitamin D.
Greek yoghurt → creaminess with protein, without the mayonnaise.
Apple and pickles → the crunch and acidity that keep it fresh.
Boil a few extra eggs at the start of the week and this becomes a five minute lunch.
Nutrition is an estimate based on standard ingredient values, rounded. Your brands will vary a little.
