Sweet Corn, Tuna, Tomato and Fennel Salad is a fresh, vibrant and nutritious, Mediterranean style dish.
made with juicy cherry tomatoes, crisp Fennel, Sweet Corn and the protein rich Tuna. Tossed with fragrant herbs, capers, extra virgin olive oil and fresh juice of a lemon, this light yet satisfying salad is perfect for those quick lunches, summer dinners or meal plans that lead to healthy eating.
Simple to make, and packed with bold flavors, this tuna corn salad recipe is perfect for those searching for a wholesome, refreshing, and balanced meal.
Serves: 4
Cook Time: 5–10 min
Total Time: 30 min
Ingredients
- 1/2 red onion, very thinly sliced
- 2 corn cobs
- 1 fennel bulb, thinly sliced on a mandolin
- 180g cherry tomatoes, halved
- 2 tabs capers in brine, drained
- 2 x 250g cans tuna in olive oil, drained
- Leaves from a small bunch (15g) basil
- Leaves from a small bunch (15g) mint
- 6 radishes, quartered
- 1/3 cup (80ml) extra virgin olive oil
- Juice of 2 lemons
- The cost per serving includes staple ingredients, costs vary based on individual supermarkets and is an estimate only.
INSTRUCTIONS
1. Put the sliced red onion in a bowl and
scrunch with a pinch of salt flakes to soften. Set aside.
2. Bring a pot of
salted water to the boil, then add the corn cobs and cook for 5 minutes. Drain
and allow to cool slightly, then cut off the kernels. To do this, stand a cob
on its end and, with a large sharp knife, run the knife down the cob. Rotate
the cob and repeat, until all the kernels have been removed.
3.In a large
mixing bowl, toss the corn kernels and drained red onion with the remaining
ingredients, dressing with the olive oil and lemon juice, then season to taste
with salt flakes and freshly ground pepper and serve.
|
Nutrient |
Amount |
|
Calories |
420 kcal |
|
Total Fat |
28 g |
|
Saturated
Fat |
4 g |
|
Cholesterol |
45 mg |
|
Sodium |
360 mg |
|
Total
Carbohydrates |
22 g |
|
Dietary
Fiber |
5 g |
|
Total
Sugars |
7 g |
|
Protein |
28 |
Vitamins & Minerals
- Vitamin C: Supports immunity (from lemon & tomatoes)
- Potassium: Supports heart health
- Iron: 2.5 mg
- Calcium: 60 mg
- Omega-3 Fatty Acids: From tuna & olive oil
Variations & Tips
- Add cucumber or avocado for extra freshness
- Use grilled corn for a smoky flavor
- Replace tuna with chickpeas for a vegetarian option
- Serve with crusty bread or as a side dish for grilled fish or chicken