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Arugula and Fennel Salad With Tuna

Arugula and Fennel Salad With Tuna 4.000

Deb Lindsey for The Washington Post

Nourish Sep 24, 2014

This 5-minute, 6-ingredient salad is destined to become your go-to lunch on a busy day. The star ingredient, olive-oil-packed Italian tuna, is a bit of an indulgence but a worthy one, as one taste of the delicate, rich flesh will prove.

Use pre-washed arugula to make preparation even speedier, and feel free to use any vegetable you have on hand instead of the fennel.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 4 servings; makes 8 cups

  • 5 cups lightly packed baby arugula (5 ounces)
  • 1 large fennel bulb, cored and thinly sliced (preferably with a mandoline)
  • 1 cup grape or cherry tomatoes, each cut in half
  • Two 6- or 7-ounce jars Italian olive-oil-packed tuna, preferably Tonnino brand tuna, oil reserved
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon freshly ground black pepper
  • Kosher salt (optional)


Combine the arugula, fennel and tomatoes in a mixing bowl.

Break up the tuna a bit with a fork to create bite-size chunks; add them to the bowl along with 2 tablespoons of oil from the tuna jars. Add the lemon juice and pepper; toss to incorporate. The saltiness of different tuna brands varies widely, so taste first, then season lightly with salt only if needed.

Divide among individual bowls; serve right away.

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Recipe Source

From nutritionist and cookbook author Ellie Krieger.

Tested by Helen Horton.

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Nutritional Facts

Calories per serving: 250

% Daily Values*

Total Fat: 14g 22%

Saturated Fat: 2g 10%

Cholesterol: 25mg 8%

Sodium: 380mg 16%

Total Carbohydrates: 7g 2%

Dietary Fiber: 3g 12%

Sugar: 2g

Protein: 24g

*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Total Fat: Less than 65g

Saturated Fat: Less than 20g

Cholesterol: Less than 300mg

Sodium: Less than 2,400mg

Total Carbohydrates: 300g

Dietary Fiber: 25g

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