Tuna salad

Ingredients

• 240 gTuna in oil, drained
• 300 gAvocado
• 380 gFennel
• 10Cherry tomatoes
• 100 gSweetcorn
• 200 gGreek yoghurt
• 6 leavesBasil
• 5 leavesMint
• 1 bunchParsley
• 1 cloveGarlic
• 2 tablespoonsExtra-virgin olive oil
• to tasteFine salt
• to tasteBlack pepper

Instructions

1. 1

   Blend the herbs

   Put the basil, mint and parsley leaves in a blender with the peeled garlic, olive oil and a pinch of salt. Blend until combined, then stir the herb mixture into the Greek yoghurt.

2. 2

   Prepare the fennel

   Mix the dressing and refrigerate it until serving. Trim the base and stalks from the fennel, then slice it thinly.

3. 3

   Cut the avocado

   Halve the avocado lengthways, cutting around the stone. Remove the stone with a spoon, peel the avocado and cut it into small pieces.

4. 4

   Quarter the tomatoes

   Cut each cherry tomato into four pieces.

5. 5

   Assemble the salad

   Put all the prepared ingredients in a bowl with the sweetcorn and tuna. Season with salt and pepper, mix, and serve with the yoghurt dressing.

What is tuna salad?

Tuna salad is a flexible cold dish found in many home-cooking traditions, with no single defining origin. This version brings together tuna, avocado, fennel, sweetcorn and tomatoes for a mix of savoury, sweet and crisp elements.

The herb-and-yoghurt dressing gives it a fresh, creamy finish without masking the main ingredients. Chilling the dressing also makes it convenient to prepare ahead.

Nutrition and macros by portion

The nutrition label shows one serving as written: 400 calories, 23g protein, 22g carbs, 25g fat.

Tuna and Greek yoghurt provide most of the protein, while avocado and olive oil contribute much of the fat. Sweetcorn, fennel and avocado supply carbohydrates and fibre. Pair a serving with wholegrain bread or potatoes if you want a more substantial plate.

A bright herb dressing

Fresh herbs: blending basil, mint and parsley with garlic and olive oil distributes their flavour through the yoghurt. Use the listed pinch of salt in the blender, then adjust the salad seasoning separately.

Greek yoghurt: stir in the herb mixture until evenly coloured. Keep the dressing chilled while you prepare the vegetables.

Prepare the fennel and avocado

Fennel: remove the base and stalks, then slice the bulb thinly so it is easy to eat in the salad. A sharp knife helps make the slices even.

Avocado: cut around the stone lengthways, twist the halves apart and lift out the stone with a spoon. Peel and dice the flesh shortly before assembling to keep the pieces neat.

Keep the textures distinct

Tuna: drain it well before adding it so excess oil does not make the salad heavy. Fold it in gently to keep some larger flakes.

Vegetables: quarter the cherry tomatoes and keep the fennel thinly sliced. Mix carefully so the avocado stays in pieces rather than turning into a mash.

Season just before serving

Salt and pepper: canned tuna and sweetcorn can already contribute salt, so taste the mixed salad before adding much more. The dressing has its own pinch of salt as well.

Timing: the recipe takes about 20 minutes, with the dressing kept in the fridge until needed. Combine the salad ingredients close to serving for the freshest texture.

What to serve alongside

For a light meal, serve the salad on its own or with crusty bread to scoop up the dressing. It also works alongside boiled new potatoes or a simple green salad.

If serving as part of a larger spread, keep the dressing separate and let everyone add as much as they like.

Recipe notes & tips

• Drain the tuna thoroughly before adding it to the bowl.
• Slice the fennel thinly so its crisp texture is easy to enjoy.
• Keep the herb dressing refrigerated while preparing the other ingredients.
• Cut the avocado close to serving time to help it retain its colour.
• Taste before adding extra salt, as the tuna may already be seasoned.
• Fold the ingredients together gently to keep the avocado in pieces.

Variations

• Add cucumber: dice it for an extra crisp, fresh element.
• Use lemon: squeeze a little over the avocado just before mixing.
• Swap the herbs: use extra parsley if you do not have mint.
• Add capers: stir in a few for a sharper, salty note.
• Serve with potatoes: add cooked, cooled new potatoes to make the salad more filling.

Common mistakes to avoid

• Wet tuna: drain it well so excess oil does not thin the dressing.
• Thick fennel slices: cut them thinly for a more even bite.
• Overmixing: fold gently so the avocado does not break down.
• Too much salt: taste the tuna and salad before seasoning further.
• Dressing too early: keep it chilled and add it at serving so the salad stays fresh.

How to store

Store the salad and dressing separately in airtight containers in the fridge and eat within 1 day for the best texture. The avocado may discolour, and this cold salad is not suited to reheating.

Frequently asked questions