Italian Style Tuna, Bean and Fennel Salad

Serves 2

Ingredients

2 tbsp olive oil
1 garlic clove, finely chopped
1 rosemary sprig, leaves finely chopped
1 tinned cannellini beans, rinsed and drained
1/2 or 1 small fennel bulb
several spring onions, finely chopped
1 tbsp white wine vinegar
200g green beans, quickly blanched

1 tinned tuna, spring water or olive oil

handful of rocket
little bit of mint
fresh lemon and parmesan to serve
salt and freshly ground black pepper

Summary

This week’s offering was inspired by this Delicious magazine recipe, but really it’s just a nicely arranged version of the classic Italian combo that is tuna, green beans and lemon.  We’ve added a vinegary pile of fresh fennel and loaded up the greens for extra spring oomph.  Totally satisfying and with a few tricks you can use in a hundred other meals.  Adapt it as you need, as usual. 

Serves 2

Italian Style Tuna, Bean and Fennel Salad

Thinly slice or shave the fennel bulb, and dress generously with the vinaigrette.  This will stop it going brown, but also help dress the rest of the salad once it’s co-existing later.  Add the spring onions too and set aside.

Heat a rough tablespoon of olive oil in a frypan and gently fry the garlic and rosemary.  Add the rinsed cannellini beans and stir together for 5 minutes.  Season and turn off the heat.

Pile everything together and enjoy.  And note the mint! – Mint was a very nice addition gleaned from the Delicious recipe version (link above).  Grate parmesan over the top, keep some extra lemon handy, and capers too – I was out of capers unfortunately.  Better get a jar of these on the go as soon as possible!

*Doubles easily to serve 4

**Sure, throw this salad together without frying the beans, but it’s hard to go back once you get them in that rosemary and garlic. I would also recommend this for fancy poached eggs, or a quick bean dip – smooshed together a bit and loosened with a dash of water, olive oil and lots of lemon zest – it’s delicious and very dip-able.