Tuna-and-White-Bean Salad

With capers, cannellini beans, and oil-packed tuna, this simple salad is a taste of Tuscany that comes together in just minutes.

Total Time: 10 mins
Servings: 4

This tuna and white bean salad provides plenty of Mediterranean flavor (and protein!) with just a few simple ingredients: canned fish, canned beans, zesty red onion and watercress, and briny capers. For more savory flavor, everything is dressed in a simple vinaigrette made with the oil from the tinned tuna. It’s perfect for a no-cook warm-weather meal — or an easy and filling lunch any time of year.

Frequently Asked Questions

• What makes tuna and beans a good combo?

  The lean protein of tuna paired with high-fiber, nutrient-dense beans can make a nourishing, affordable, and delicious meal. For a satisfying textural interplay of meaty fish and firm-but-creamy legumes, try pairing tuna with butter beans or chickpeas. If you're looking for something warming for winter, a Tuscan-style white bean soup with tuna is cozy and filling. You might find that canned beans are right at home in some of your favorite tuna salad or pasta recipes.

• What kind of canned tuna is best?

  Purists might insist on imported Italian fish for this Tuscan-inspired salad, but we think canned tuna from the supermarket is just fine, too. You've got plenty of options. In a Food & Wine tinned fish taste test, our editors liked the tuna options from upmarket brands like Taylor Shellfish Farms, Fishwife, Siesta Co., and Donostia Foods. When we asked about chefs' favorite ways to use tinned fish, several recommended the Portuguese brand Bom Petisco. Just make sure the fish is packed in oil; not only will the tuna be more flavorful, but we also use the oil as part of the dressing.

Notes from the Food & Wine Test Kitchen

Since there are so few ingredients in this simple salad, you'll want to use good canned beans; lower-quality beans tend to be mushy. The simplicity of the salad also means more flexibility. For easy variations, use arugula instead of watercress or try canned sardines instead of the tuna.

If your fish has less than one-and-a-half tablespoons of oil per can, add a little extra olive oil to make up the difference.

Suggested pairing

A Tuscan white wine is a natural fit for this Tuscan-inspired salad. Vernaccia di San Gimignano, from the vineyards surrounding the hilltop town of San Gimignano, is a refreshing option. Its subtle almond flavors will blend well with the earthiness of the beans.

Ingredients

• 2 (6-ounce) cans tuna packed in oil

• 3 cups drained and rinsed canned white beans, preferably cannellini (from 2 [15-ounce] cans)

• 1 red onion, sliced thin

• 1 tablespoon drained capers

• 2 bunches watercress (about 3/4 pound), tough stems removed and leaves chopped (about 2 quarts)

• 2 tablespoons olive oil

• 1 tablespoon red- or white-wine vinegar

• 3/4 teaspoon salt

• 1 teaspoon fresh-ground black pepper

Directions

1. Put the tuna with its oil, the beans, onion, capers, watercress, olive oil, vinegar, salt, and pepper in a large bowl. Toss gently to combine.

Originally appeared: March 2013