Tuna Couscous Salad

Ingredients

• 30 ml (2 tablespoons)good-quality olive oil
• 30 ml (2 tablespoons)lemon juice
• 1 clovegarlic, grated
• 22.5 ml (1½ tablespoons)white wine vinegar
• 5 ml (1 teaspoon)kosher salt
• 2.5 ml (½ teaspoon)freshly cracked pepper
• 375 ml (1½ cups)pearled couscous
• 15 ml (1 tablespoon)good-quality olive oil
• 12Castelvetrano olives, pitted and halved
• 60 ml (¼ cup)shallots, finely diced
• 60 ml (¼ cup)flat-leaf parsley, chopped
• 7.5 ml (½ tablespoon)dill, chopped
• 1 canyellowfin tuna in olive oil, drained and flaked with a fork

Instructions

1. 1

   Cook the couscous

   Cook the pearled couscous according to the packet instructions. Rinse it under cold water to stop it sticking as it cools, then drain well and transfer it to a mixing bowl. Add 15 ml (1 tablespoon) olive oil and mix.

2. 2

   Mix the dressing

   While the couscous cooks, combine all the lemon vinaigrette ingredients in a bowl. Mix well and set aside.

3. 3

   Combine and chill

   Add the olives, shallots, parsley, dill and tuna to the couscous, and mix to combine. Add the dressing and fold it through with a spoon. Refrigerate for 1 hour to let the flavours meld.

What is tuna couscous salad?

This is a chilled salad built around pearled couscous, a small pasta with a round, pleasantly chewy texture. Couscous has roots in North African cooking, while this version leans on Mediterranean-style ingredients such as olive oil, lemon, olives and herbs.

The balance is what makes it work: tuna brings savouriness, Castelvetrano olives add a buttery, briny note, and the lemon-and-vinegar dressing keeps the bowl bright.

Nutrition and macros by portion

The nutrition label shows one serving as written: 800 calories, 38g protein, 105g carbs, 27g fat.

Pearled couscous supplies most of the carbohydrates, while the olive oil and oil-packed tuna contribute much of the fat. Tuna provides the main protein, with smaller amounts from the couscous. Add a generous side of salad leaves or other vegetables to round out the plate.

Why use pearled couscous?

Pearled couscous is larger and chewier than fine couscous, so it holds its shape in a dressed salad. Cook it according to the packet, as timings can vary between brands.

Cold rinsing stops the grains clumping as they cool. Drain them thoroughly so extra water does not dilute the dressing.

Make a balanced vinaigrette

Citrus: lemon juice gives the dressing its fresh, sharp edge, while white wine vinegar adds another layer of acidity.

Seasoning: grated garlic, salt and freshly cracked pepper round out the dressing. Mix them together before adding it to the salad so the flavours are evenly distributed.

Fold in the tuna gently

Tuna: drain the fish well and flake it with a fork before adding it. Folding, rather than vigorous stirring, helps keep some distinct pieces in the finished salad.

Olives and herbs: halve the olives so they are easy to eat alongside the couscous. Chop the parsley and dill finely enough to spread their flavour through the bowl.

Allow time to chill

The one-hour rest in the fridge gives the couscous time to take on the dressing and the flavours time to mingle. Keep the bowl covered while it chills.

If making it ahead, wait to judge the seasoning until it has rested; cold food can taste less seasoned than it does at room temperature.

Serve it as a meal

Serve the salad cold or take it out of the fridge briefly before eating for a less-chilled texture. It makes a straightforward lunch or light supper.

For a fuller plate, pair it with crisp salad leaves or extra vegetables. Bread also works well for scooping up any dressing left in the bowl.

Recipe notes & tips

• Check the packet for the couscous cooking time and water quantity.
• Drain the rinsed couscous thoroughly before adding the oil.
• Taste the dressing before mixing it into the salad and adjust the seasoning if needed.
• Flake the tuna into bite-sized pieces so it mixes evenly through the couscous.
• Cover the salad while it rests in the fridge to keep it fresh.
• Give the salad a gentle fold before serving to redistribute the dressing.

Variations

• Add cucumber: Dice it and fold it in just before serving for extra crunch.
• Use another herb: Replace some or all of the dill with chopped mint.
• Add tomatoes: Fold in halved cherry tomatoes for a juicy, fresh note.
• Try another olive: Use pitted green olives if Castelvetrano olives are unavailable.
• Add chilli: Stir a little chopped fresh chilli into the dressing for gentle heat.

Common mistakes to avoid

• Skipping the rinse: The couscous may stick together as it cools; rinse it under cold water as directed.
• Leaving excess water: A watery salad can result; drain the couscous well after rinsing.
• Overmixing the tuna: It can break into a paste; fold it through gently with a spoon.
• Adding the dressing to warm couscous: It can be harder to keep the salad distinct; cool the couscous first.
• Serving it straight away: The flavours will be less melded; allow the stated 1-hour chill.

How to store

Keep the salad covered in the fridge and eat within 2 days. Serve it cold; reheating is not needed.

Frequently asked questions