Tuna and White Bean Salad with Sweet Onion

Catalan

Easy · Room Temperature

Tuna and White Bean Salad with Sweet Onion

Good tinned tuna, creamy white beans, sweet yellow onion, and ripe tomato — dressed only in olive oil and scattered with parsley, because simplicity here is not laziness but respect. The beans and tuna find each other effortlessly, each adding body to what the other lacks. It is the kind of thing you eat standing at the kitchen counter and feel genuinely nourished.

Recipe by

Núria Ferrer

The Mar i Muntanya Cook

Prep

20 min

Cook

20 min

Rest

5 min

Total

45 min

Method

Prepare the sweet onion

In a large skillet over medium-low heat, warm 2 tablespoons of olive oil. Add the sliced onion with a pinch of salt and cook slowly, stirring occasionally, for 15-20 minutes until deeply golden and caramelized. Remove from heat and let cool.

Prepare the dressing

In a small bowl, whisk together the remaining olive oil, lemon juice, minced garlic, salt, and black pepper until emulsified.

Assemble the salad

In a large mixing bowl, combine the drained white beans, flaked tuna, diced tomatoes, and caramelized onion.

Finish and serve

Pour the lemon-garlic dressing over the salad and gently toss to combine, being careful not to break up the tuna too much. Taste and adjust seasoning with additional salt and pepper if needed.

Let the salad rest for 5 minutes to allow the flavors to meld. Scatter the chopped parsley over the top and serve at room temperature or slightly chilled.

Nutri-Score

Excellent balance

A–E · lower is better · score -5

Calories

655

per serving

High in protein · 48gLow sugar · 7gLow saturated fat · 4g

Protein

48g

Carbs

74g

Fat

20g

Sat. fat

Fiber

10g

Sugar

Sodium

1020mg

Gluten FreeDairy FreeMediterraneanPescatarianHeart HealthyDiabetes FriendlyAnti InflammatoryHigh ProteinLow SugarFiber Rich

Nutri-Score is a general nutritional-balance guide, not medical or dietary advice.

Grade pending

Environmental impact

Estimated footprint

Grade pending · 74% ingredient coverage

kg CO₂e

≥0.5

per serving

White beans, drained and rinsed drives 40% of this recipe’s estimated footprint.

Carbon from Poore & Nemecek 2018; water, land & runoff from Agribalyse — modelled averages for comparing recipes, not a measurement of your groceries.

Flavor Profile

Umami

Sweet

Salty

Sour

Bitter

Spicy

Textures

TenderSilkyCreamyCrispy

Aromas

HerbalSmokyGarlickyBrightEarthy

Kitchen Equipment

Primary Tool

Frying Pan

Frying Pan Chef Knife Cutting Board Mixing BowlSmall BowlWhisk Wooden Spoon Measuring Spoons

Counter FootprintSmall

Techniques

CaramelizingEmulsifying

Safety & Storage

Allergen Warning

This recipe contains fish (tuna). Ensure all surfaces, utensils, and serving dishes are thoroughly cleaned after handling tuna to prevent cross-contamination with other foods.

Storage

Refrigerate leftover salad within 2 hours of preparation. Store in an airtight container and consume within 3 days for best quality and safety.

Shelf Life

Due to the tuna and fresh tomatoes, this dish should not be left at room temperature for more than 2 hours. The fish content makes it a moderate food safety risk if left out longer.

Cross Contamination

Keep raw tuna separate from other salad ingredients during assembly. Use dedicated cutting boards and utensils for fish products. Wash hands thoroughly after handling tuna before touching other ingredients.

High Risk Population

Pregnant women, elderly individuals, and immunocompromised persons should ensure all fish ingredients are thoroughly cooked and the salad is properly refrigerated before consumption.

Pro Tips

Technique

The caramelized onion is the soul of this salad — cook it low and slow over medium-low heat, giving it a good fifteen to twenty minutes with a tiny pinch of salt. A rushed onion turns thin and sharp; a patient one becomes sweet, yielding, and almost creamy.

Substitution

Not all tuns is created equal — look for the Spanish or Italian cans packed in olive oil, never in brine. If you want a richer, smokier salad, swap half the tuna for boneless mackerel fillets in olive oil, or use cooked chickpeas in place of the white beans for a different texture entirely.

From the chef

Good tinned tuna and white beans need very little done to them. What they need is patience with the onion — let it turn gold and sweet in the pan before anything else — and a dressing of lemon, garlic, and real olive oil that ties the whole thing together. Ripe tomato adds freshness, parsley brings brightness, and the beans give the tuna something starchy and grounding to lean against. This is the kind of salad that nourishes you completely and asks almost nothing of your afternoon. Eat it at room temperature, standing or sitting, and feel genuinely fed.

Núria FerrerThe Mar i Muntanya Cook

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TagsNo Cook DressingProtein RichMediterraneanSummerQuickHeart Healthy

AllergensFish

Source: generated · May 30, 2026