Peel Back the Lid on all Things Tinned Fish

Mediterranean Tinned Fish Salad with Lemon-Herb Dressing

Ingredients (Serves 2–3)

• 1 can high-quality tinned fish (sardines, mackerel, or tuna in olive oil)
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ red onion, thinly sliced
• 1 cup cooked chickpeas (canned or freshly boiled)
• ½ cup Kalamata olives, pitted and halved
• 2 tbsp capers, rinsed
• 1 handful fresh parsley, chopped
• 1 handful fresh basil leaves

For the Dressing:

• 3 tbsp extra-virgin olive oil
• Juice of 1 lemon
• 1 tsp Dijon mustard
• 1 garlic clove, minced
• Salt and freshly ground black pepper to taste

Method

1. Prepare the base: In a large bowl, combine cherry tomatoes, cucumber, onion, chickpeas, olives, and capers.
2. Add the fish: Gently flake the tinned fish into chunks and add to the salad. Keep some larger pieces for texture.
3. Make the dressing: Whisk together olive oil, lemon juice, mustard, garlic, salt, and pepper until emulsified.
4. Toss and garnish: Pour the dressing over the salad, toss gently, and finish with parsley and basil.
5. Serve: Enjoy as a light main course with crusty bread or as a side dish with grilled vegetables.

Why This Works

• Tinned fish adds protein and healthy omega-3 fats.
• Chickpeas and vegetables provide fiber and texture.
• Lemon-herb dressing balances the richness of the fish with freshness.