A light yet satisfying salad featuring orzo pasta, tender tuna, roasted peppers, and sun-dried tomatoes. Fresh dill and lemon bring a bright, Mediterranean flavour.
Serves 2 15 mins Quick & Easy 450kcal 5.5g fibre
Ingredients
- ½ red onion, finely chopped
- Juice of 1 lemon
- 100g orzo
- Handful of spinach leaves, shredded
- 2 roasted red peppers from a jar, diced
- 2 sun-dried tomatoes, chopped
- 1 × 145g tin tuna in brine, drained
- 1 tbsp extra virgin olive oil
- Small handful of dill, fronds picked
- Sea salt, to taste
Method
- Place the chopped red onion in a small bowl with the lemon juice and set aside to marinate.
- Bring a saucepan of water to the boil. Add the orzo and cook for 8–10 minutes until tender. Drain, rinse under cold water, and drain again.
- In a large bowl, combine the cooked orzo with the spinach, roasted red peppers, sun-dried tomatoes, tuna, olive oil, and dill. Toss to mix.
- Add the marinated onion and lemon juice, season with sea salt, toss again, and serve immediately.
Serving & storage
Tip: This salad is best eaten fresh but can be kept in an airtight container in the fridge for up to 1 day. Add extra lemon juice or olive oil to refresh before serving.
Nutrition tip: Tuna is an excellent source of omega-3 and protein. To ensure you consistently get enough omega-3 on days you’re not eating fish, consider a fish oil supplement. If you don’t eat oily fish 1–2 times per week, a daily omega-3 capsule can help you obtain essential fatty acids that support heart and brain health.
Super Strength Omega 3 1200mg
Highly concentrated fish oil for your brain, heart and eyes
- Max strength 1,200 mg omega-3 per capsule
- 240 mg DHA and 360 mg EPA
- Sustainably sourced fish oil