Description
The Tinned Fish White Bean Salad with Lemon & Herbs is a classic Mediterranean-inspired cold salad that pairs delicate preserved seafood with creamy white legumes and raw chopped vegetables. Unlike heavy salads laden with thick mayonnaise or sugary dressings, this dish relies on extra-virgin olive oil, freshly squeezed lemon juice, crushed garlic, and aromatic herbs to tie every element together naturally.
Ingredients
Scale
For the Salad
- 1 can (120–150 g) tinned sardines, tuna, or mackerel, drained
- 1 can (400 g) white beans, drained and rinsed
- ½ small red onion, thinly sliced
- 1 medium tomato, diced
- ½ cucumber, diced
- ¼ cup fresh parsley, chopped
- 2 tbsp fresh dill, chopped
- 1 tbsp capers, optional
- 2 tbsp olives, sliced, optional
For the Lemon-Herb Dressing
- 2 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp lemon zest
- 1 small garlic clove, finely minced
- ½ tsp Dijon mustard
- ½ tsp dried oregano
- Salt and black pepper, to taste
Instructions
- Make the dressing: Whisk together olive oil, lemon juice, lemon zest, garlic, Dijon mustard, oregano, salt, and black pepper.
- Prepare the beans: Add the rinsed white beans to a large bowl. Gently pat them dry if they’re very wet.
- Add the vegetables: Mix in the red onion, tomato, cucumber, parsley, dill, capers, and olives.
- Add the fish: Flake the drained tinned fish into the bowl. If using sardines or mackerel, keep some larger pieces for texture.
- Dress the salad: Pour the lemon dressing over everything and gently toss until well coated.
- Rest and serve: Let the salad sit for 5–10 minutes so the beans absorb the dressing. Serve with extra herbs and a squeeze of lemon.
Notes
Sardines and mackerel make this especially flavorful and provide omega-3 fats, while tuna gives the salad a milder taste.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad / Main Course
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: ~430 kcal
Keywords: Mediterranean tinned fish salad, canned fish and white bean salad, lemon herb white bean salad with fish, sardine and white bean salad