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Italian Tuna Salad

by Amelia Freer from Nourish & Glow: The 10-Day Plan

Amelia Freer shares her healthy tuna salad from her cookbook, Nourish & Glow. This quick recipe makes for a delicious light lunch and can be enjoyed as part of Amelia's 10-day plan.


This super-simple salad is the type of thing that I eat most days. It can be thrown together in minutes from ingredients I almost always have lying around, and yet still packs both a nutritional and flavour punch. Delicious. 

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100g sugar snap peas (or fine green beans)
1 tbsp pine nuts (you could also use sunflower seeds)
100g responsibly sourced tinned or jarred tuna
8-10 black olives
½ of a red pepper, deseeded and sliced
¼ of a red onion
3 sun-dried tomatoes, drained and chopped
a big handful of salad leaves (I love Little Gem or rocket here)
a few extra basil leaves, for flavour (optional)
1 tsp capers (optional)
For the pesto:
2 tbsp olive oil
½ lemon, juice
2 tbsp fresh basil leaves
2 tbsp fresh parsley leaves
1 tbsp pine nuts (or sunflower seeds)
a good pinch of sea salt and freshly ground black pepper


Blanch the sugar snap peas by boiling or steaming them or 1-2 minutes. Drain immediately, then place under running cold water for a few seconds to stop them cooking. 

If you like, you could also toast the pine nuts for a minute or so in a frying pan over a medium heat to give them a little extra colour. You could skip this step if you are pressed for time.

Put all the pesto ingredients into a small blender and blend for a minute or so, until well combined. If it looks a little dry, add an extra squeeze of lemon juice. This step can be done ahead of time – just put the pesto into a little jar, screw the lid on and leave in the fridge overnight.

When you are ready to make the salad, pile all the salad ingredients on to a plate, sprinkle with the capers and pine nuts and drizzle over some pesto. 

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