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Posted by on Apr 6, 2017 | 1 comment

Tuna, Egg & Arugula Salad

Tuna, Egg & Arugula Salad

This tuna, egg & arugula salad forgoes the traditional olives of a Nicoise salad and still packs the same punch.

Tuna Egg Arugula Salad

Sometimes I forget to take a proper lunch.

To be clear, I never forget to eat.

But most days the effort I put into my lunchtime routine rivals that of a college student staring down a cubbie full of insta-noodles.  I tend to graze.  Pop downstairs to my kitchen for an apple, pick at leftovers from the night before or stand at the kitchen sink eating tuna out of the can.   The irony that I’m paid to make food look pretty combined with my inability to take a plate from the cupboard  is not lost on me.

Tuna Egg Arugula Salad

Canned fish is a staple in our house, although I’ve learned, not everyones.  We grew up on canned salmon and tuna, and in more recent years, canned trout.  I completely understand WHY its a turn off to some – the smell and appearance when you crack the can are not instantly awe inspiring.  I do believe however, that many spectacular weeknight dinners – and in this case lunches – can be saved from fast food desperation by opening a can of fish.

Tuna Egg Arugula Salad

This was literally a 7 minute salad.  I can say that because in exactly the time it takes to cook the egg, the salad can be made.  I prefer a 6 minute egg most of the time but if I am slicing it onto a salad, a 7 minute egg yields a slightly firmer white which is more visually appealing.   I have mentioned this tool for my Kohlrabi & Apple Salad and a few times in my 20 minute meal series,  but I will say it again – consider a mandoline.  It was one of the best kitchen gadgets I ever received and it really cuts down the time for meal prep.  Yes I have cut myself but you learn quick the guard is not optional.

Tuna Egg Arugula Salad

My preference for tuna is solid and white.  I just think it lends itself to more options.  This could easily be a Nicoise salad but I am not a lover of the olive and didn’t have any green beans so the tuna, egg and arugula were left to stand alone.  The vinaigrette made this salad though – so simple, but so good.  Just a few ingredients you likely have at home already.  If you are looking for an easy dinner  featuring canned tuna my $5/15 minute dinner is one of my most popular.

Tuna Egg Arugula Salad

Sitting down to a pretty plate, even if it’s a table for one, was nice.  It got me away from the computer screen and was just a more mindful, present experience.  Something I am trying to create a little more of in my life.  If you are home alone for lunch this week,  I hope you find the same peaceful, quiet experience at your table for one.


5.0 from 1 reviews
Tuna, Egg & Arugula Salad
This tuna, egg & arugula salad forgoes the traditional olives of a Nicoise salad and still packs the same punch
  • 1 egg
  • 1 small can of solid white tuna
  • 1 cup fresh arugula (or spinach, or mixed greens)
  • ⅓ cup finely sliced cucumber
  • 1 radish, thinly sliced
  • 2 small tomatoes, cut into wedges
  • 5-6 snap pea pods
  • 1 tablespoon capers
  • 2 tablespoons feta cheese
  • ¼ cup extra virgin olive oil
  • 2 tablespoons white balsamic vinegar (or white wine vinegar)
  • 1 tablespoon dried tarragon
  • 1 teaspoon grainy mustard
  • ½ teaspoon salt
  1. Bring a small pot of water to a rapid boil. Gently lower the whole egg into the boiling water, reduce heat slightly (to medium high) and set timer for 7 minutes. When egg is down, remove it immediately from the pot with a slotted spoon and place in an bowl of ice and water to stop the cooking process. Lightly tap the egg to break the shell, peel and slice in half.
  2. Open the can of tuna and drain very well. Pile up on the centre of the plate. Around the plate add the arugula, cucumber, radish, tomatoes, pea pods, capers and feta cheese.
  3. In a small jar, add the olive oil, vinegar, dried tarragon, mustard and salt. Replace lid and shake vigorously until well combined. Drizzle over salad.
  4. Enjoy!



1 Comment

  1. How nicely you explained the procedure of making this salad. Looking tasty in the photo. Thanks
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