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Tuna and Pea Salad recipe

Tuna and Pea Salad recipe

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  • Recipes
  • Dish type
  • Salad
  • Seafood salad
  • Tuna salad

Serve this on crispy iceberg lettuce leaves for a filling lunch with no carbs!

29 people made this

IngredientsServes: 6

  • 3 tins tuna in spring water, drained
  • 350g peas, tinned or frozen and thawed
  • 4 tablespoons light mayonnaise, or as needed
  • 1 teaspoon garlic granules (optional)
  • 1 teaspoon freshly ground black pepper

MethodPrep:5min ›Ready in:5min

  1. Place the tuna in a bowl with the peas, and lightly stir to break up the tuna. Add the mayonnaise, garlic granules and pepper. Stir well.

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Reviews & ratingsAverage global rating:(37)

Reviews in English (25)

by Cyn

Liked the idea, but canned peas? Tried it twice. Second time I used frozen peas and it tasted much better. Also, I used the olive oil mayo, not regular. As I said, good idea. Just monkey with it a bit to your own tastes.-26 Apr 2009

by wannabe chefette

I did enjoy this, but, I would think a can of peas to one can of tuna would be too much. I used about 1/2 C of frozen peas instead. It's a great way to add a veggie in. If I had added a tsp of black pepper I would never have been able to eat this. I am not a black pepper fan. I did put a few shakes in, though. I was almost leary of adding a whole teaspoon of garlic powder, but, I did add it. I really like garlic/garlic powder and use it quite a bit. I didn't really taste it all that much while I ate it but there was a bad aftertaste. I'll only add 1/2 tsp next time. I will make this again. P.S. I just noticed this recipe is for 6 people!?!? LOL! I ate the whole thing!-05 Sep 2010

Easy Tuna and Pea Rice Salad

It’s lunchtime on a busy work day. You reach into the kitchen cabinet, but there’s not much to be found. Have canned tuna? Have rice? Have a few odds and ends? Good news—that’s enough for a meal with this simple tuna and pea rice salad recipe.

I love canned tuna since it’s high in protein, low in fat, and rich in omega-3 fatty acids, which are awesome for your heart and brain. Working from home, I struggle to come up with easy and healthy lunch ideas that aren’t just salad or a sandwich, which has led me to get creative with some tuna creations.

Here are some easy tuna and rice recipes that are sure to hit the spot. All of these are based on potions for one person, but could easily be doubled or increased for couples or families.

An easy lunch, ready in minutes.

Portuguese Salad of Black-Eyed Peas with Tuna

Ingredients US Metric

  • 1 1/2 cup dried black-eyed peas, picked over and rinsed
  • 5 tablespoons extra-virgin olive oil, or more if needed
  • 3 tablespoons white wine vinegar, or more if you want a zingier taste
  • 1 small yellow onion, cut in half then sliced into thin half moons (about 1/2 cup)
  • 2 small garlic cloves, minced
  • 4 tablespoons flat-leaf parsley leaves, thinly sliced
  • 9 ounces (1 1/2 six-ounce cans) imported tuna in oil, well drained and lightly flaked
  • Kosher salt and freshly ground black pepper


Place the black-eyed peas in a large saucepan, add enough water to cover, and soak for 2 hours. Drain and fill the pot with fresh water. Bring to a boil over high heat, reduce the heat to low, and simmer until the beans are tender but still hold their shape, 20 to 30 minutes. Drain and set aside.

In a small bowl, whisk the oil and vinegar until blended.

In a large serving bowl, combine the black-eyed peas, onion, garlic, and 3 tablespoons of the parsley. Pour in about 3/4 of the dressing and toss to coat. If you’d like, add some or all of the remaining dressing. Fold in the tuna, season with salt and pepper to taste, and cover with plastic wrap. Refrigerate for at least 2 hours for the flavors to blend.

Remove from the fridge 30 minutes before serving. Take a taste and, if desired, add a splash of oil or vinegar or season with salt and pepper. Toss, sprinkle with the remaining 1 tablespoon of parsley, and bring to the table. Originally published April 15, 2009.

Recipe Testers' Reviews

This Portuguese tuna salad recipe is the bomb. All the flavors come together perfectly. I took the description to heart and made it slightly different with what I had on hand.

The first time I made it with pinto beans, in place of black-eyed peas, it was so good. The second time I made I used fresh tarragon, in place of parsley. I did use slightly less olive oil the second time because the recipe had plenty of oil and flavor.

Additionally, it tasted delicious right after it was made. This recipe makes about 8 servings and is an easy go to for the week.

The basic salad is delicious. I love black-eyed peas and have a marinated black-eyed pea salad I make on occasion, and that’s what drew me to this.

In the spirit of never making this the same way twice, when I served more of the salad for lunch a day after first serving it, I plated it over baby arugula. Not only did it look gorgeous, but the peppery greens added a lovely new note to the earthiness of the black-eyed peas and rich, mild fishiness of the oil-packed tuna.

The first time I served this salad, it had been refrigerated for 3 hours and then rested at room temperature for another 30 minutes. By the second and subsequent days, the flavors had married more thoroughly and the salad got even better. It is definitely improved by being made ahead of time as much as possible.

I loved the raw onion in this. At first, I thought there might be too much (especially because the only small onion I had was fairly old and pungent), but I would have been happy with even more onion than was in here. The bite from the onion worked well with the other combined ingredients.

I had some black-eyed peas in my cabinet that I needed to use up and ran across this recipe. Surprise! I had all the other ingredients on hand as well. It seemed the perfect summer meal, and it was. I cooked my peas in the morning and mixed up the salad to let it blend in the fridge. I took it out when I started to make some cornbread to go with it, and I let it sit at room temperature for 30 minutes before serving, as suggested in the recipe. I usually don’t enjoy black-eyed peas without tomatoes, but this was an eye-opener, as it was delicious.

Even my picky hubby enjoyed this one. A perfect light summer meal on a hot, humid day.

I went into this Portuguese tuna salad ecipe a skeptic of a bean-tuna combo, but I came out a believer. It just sort of . works. The black-eyed peas add a nice creaminess and the tuna chimes in with a fresh note. This would for sure be improved by cooking your own black-eyed peas, but my canned ones sufficed. However, I would not recommend using any but the fanciest canned tuna.

Easy, delicious, satisfying. This Portuguese tuna salad recipe is perfect for a quick lunch, a light dinner, or maybe part of a summer cold salad buffet. It came together quickly, and despite having just a few basic ingredients, it really packed great flavor. This will be a staple in our house.

I used canned black-eyed peas, which worked great and made it much easier to envision this as a last minute dish.

I adjusted the dressing slightly—for my tastes I think cutting the dressing back by a 1/2 or 1 tablespoon would be sufficient. I held back that amount after dressing gradually and tasting and was very happy with the flavor.

Canned tuna and black-eyed beans are ingredients that we always have in the pantry. This is a recipe that we prepare whenever we don’t have time to cook, or we don’t feel like it, but mainly because it is a recipe that the whole family likes a lot. It is much more appreciated in summer, where we can add boiled eggs, tomatoes, potatoes, sweet potatoes, arugula, broccoli—the possibilities are endless.


#LeitesCulinaria. We'd love to see your creations on Instagram, Facebook, and Twitter.


I made Atum com Feijão Frade from David’s recipe in Milk Street magazine November/December 2020. It was delicious. And, I am not a salad person.
Use good tuna. I used Ortiz, Tuna Bonito Del Norte In Olive Oil Jar, 280g.

Hey, dave. I’m glad you enjoyed the recipe! They dressed it up a bit with the apple and greens, but it’s still good.

  • ½ cup bulgur
  • ¼ cup extra-virgin olive oil, divided
  • 4 teaspoons grated lemon zest, divided
  • ½ cup lemon juice, divided
  • ½ teaspoon salt, divided
  • ¼ teaspoon ground pepper
  • 1 (15 ounce) can no-salt-added chickpeas
  • ¼ cup chopped fresh Italian parsley
  • ¼ cup chopped fresh mint
  • 1 pound tuna, cut into 4 steaks (see Tip)
  • 1 medium yellow onion, thinly sliced
  • ¼ cup chopped fresh dill

Bring a kettle of water to a boil. Place bulgur in a large heatproof bowl. Add boiling water to cover by 2 inches. Let stand for 30 minutes. Drain any excess water.

Mix the bulgur with 2 Tbsp. oil, 2 tsp. lemon zest, 1/4 cup lemon juice, 1/4 tsp. salt, and pepper. Add chickpeas, parsley, and mint stir to combine. Set aside.

Heat the remaining 2 Tbsp. oil in a large skillet over medium-high heat. Add tuna steaks and sear until lightly browned on one side, 2 to 3 minutes. Flip the tuna and cook until lightly browned on the other side. Transfer to a plate.

Reduce heat to medium. Add onion to the pan and cook, stirring occasionally, until translucent, about 5 minutes. Reduce heat to medium-low. Return the tuna steaks to the pan, cover, and cook, flipping once, until the tuna begins to flake when tested with a fork (it will be slightly pink in the center), 3 to 4 minutes per side.

Meanwhile, combine dill with the remaining 1/4 cup lemon juice and 1/4 tsp. salt in a small bowl.

Transfer the tuna to a serving platter. Spoon the onions over the tuna and drizzle with the lemon juice-dill mixture. Sprinkle with the remaining 2 tsp. lemon zest and serve with the bulgur salad.

Tip: Ask at the seafood counter if your fishmonger can cut 1 lb. of tuna into four 4-oz. steaks.

Quick and Easy Creamed Tuna With Peas

Creamed tuna is pure comfort food. Canned tuna and cooked peas are mixed with a homemade white sauce, creating a luscious texture and rich flavor. The creamy tuna mixture is fabulous on top of split buttered biscuits or toast points or served it in baked puff pastry shells. It's great spooned over rice or noodles as well. And the best part is it only takes 10 to 15 minutes to prep and cook and makes a fantastic lunch or dinner dish.

Feel free to add some diced pimientos to the dish for extra color. You might also want to toss in about 1/2 cup of cheddar cheese or some grated Parmesan for extra creaminess and added flavor.

Related Video

PERFECT! I used this recipe to make a tuna melt for the kids and we ALL loved it! Thank you! We used frozen peas (didn't have canned) and let them thaw in the tuna salad while we heated the bread and melted the cheese.

I made this a few months ago but forgot to leave a rating. Leaving it 4 stars due to the fact that this is SUPER easy to whip up, and could feed a crowd or potluck easily! And my, is it yummy! We ate it with crackers, but this is versatile! Thank you!

Added more dressing and some elbow macaroni for a wonderful tasting side salad.

Albacore tuna is a must. Yes frozen peas for sure as someone suggested. I used 2.5 cups. Also I added green onion, and a little red. As well as some red bell pepper, taco cheese blend, to make it stretch farther. Oh and finally cayenne pepper, chili powder too. Fantastic.

Yummy i added a little mustard like you would regular tuna salad and a little bit of mozzorella cheese i would have used cheddar but too many calories

Comments (72)

This is unbelievably delicious. It is hearty, filling, I don’t even need the bread, I was eating it out of the bowl! Would also be great on celery sticks. I want to eat this every day.

This is favorite FOK recipe so far! I thank God for my taste buds when I eat this.

What is the calories per 100 grams?

I have the FOK app and love the recipes, especially this one but I need the nutritional information. Is there anywhere we can find the break down?

I use my Fitness Pal to record recipes. It gives a the breakdown per serving.

Minor adjustments to the recipe after reading through the comments. Skipped the sweetener, used homemade hummus instead of tahini (since it was in my fridge), extra lemon juice, dash of old bay and a touch of water and pickle brine for moistness..served on toast with some romaine….delicious!

I noticed that it seized up a bit the next day, sterling your pickle brine idea!

This is so good! I could seriously eat this every day.

Delicious! This spread is the perfect blend of creamy sweet tanginess that will be my new favorite lunch item! It’s easy and quick, highly recommend!

This has NOTHING TO DO WITH TUNA!! Stop trying to make PBWF sound like mainstream dishes!

Why not just call it Vegan Sandwich Spread.

Who cares what they call it.. if you dont like the name call it want you want to. Jeez people.

It is supposed to mimic the dish… people looking for healthy alternatives can relate to this kind of recipe, so the name helps break the barrier to entry.

Why not just call it chick pea sandwich spread?

So nice to find a tuna recipe (no tuna), w/o mayo. Tks. Delish!!

This is actually very tasty (forget expectations of tuna flavor). Mine came out very crumbly, so I added a little lemon juice. Great on toasted rice cakes, with tomato on top!

It’s just okay. It’s a little sweeter than I like. If I make it again I’ll probably leave out the maple syrup.

Tastes pretty good but it doesn’t taste anything like a substitute for tuna. If you don’t expect it to taste like tuna, then it’s pretty tasty!

This was nice but was not quite to my taste. I made it exactly to the recipe and I will make it again but will make some changes. The texture, ingredient proportions and nutritional content were just right (excluding the syrup which I don’t think is needed at all). It made a good filling in a wrap and a pitta bread and wasn’t too sloppy. The flavour was good but I thought it could be improved and it tasted a bit sweet to my taste because of the agave syrup. I don’t think it’s necessary in this recipe and I would omit it next time. The mix lacked a bit of acidity and next time I might add a bit of lemon juice, zest of lemon or some preserved lemon. Some chopped fresh parsley or coriander stirred in would also be good. I would recommend the recipe to vegan friends as a handy mix to store in the fridge as it can easily be adjusted to personal taste.

Asian Snow Pea Salad with Tuna

Try this versatile salad with salmon or chicken instead of tuna!


Step 1.

In a large bowl, add chopped cabbage, romaine, cilantro, snow peas, carrots, 2 green onion (sliced) and orange segments toss to combine and set aside.

Step 2.

To make tuna, pat both sides with paper towel to get rid of liquid and pepper liberally. In a nonstick pan over medium high heat, add oil and heat until glistening. When pan is ready, add tuna steaks and sear for 2-3 minutes on each side for medium rare. Remove from pan and let rest on paper towels.

Step 3.

Make dressing by combining all dressing ingredients and whisking until emulsified. Add half the dressing to greens and toss to coat.

Step 4.

Add ¾ of the chow mein noodles and almonds tossing to combine.

Step 5.

Place salad in 2 (dinner sized) or 4 (appetizer size) plates. Cut salmon on bias against grain and place over greens. Drizzle remaining dressing evenly over tuna and top with a garnish of green onions, chow mein noodles and almonds.

The Secret Ingredient (Wasabi): Wasabi Pea-Crusted Rare-Seared Tuna Recipe

I think it was my unhealthy college years when I first discovered the medicinal properties of seared tuna. Growing up, I used to make my mother cook my tuna steaks absolutely through, so they were splitting at the seams and dry as Bumblebee in a well-drained can.

But after a week of studying finance with an entire thin-crust Domino's pie every night for a week, I decided it was time for something light. And happily, at a corner Japanese sushi bar, I stumbled upon my treasured "reset" food upon which I've relied ever since.

I wrote last week about my standard quotidian interaction with wasabi: the dull lime flesh green paste I sculpt onto my sushi. Wasabi peas, however, were always something of a bar snack or cocktail party refresher.

Some people have an espresso to wake up a dull party I have a wasabi pea. Wasabi will wake a deep sleeper in a matter of seconds—a fact that attests to the specific airborne heat of wasabi, one that billows vaporously through your head, rather than settling definitively and rancorously on your tongue. You don't need a hefty gulp of milk to put out wasabi (the heat doesn't stick around). It is a blast blaze, white heat, not the smoldering red licking flames of chili.

In an effort at reinvention, I blitzed the wasabi peas in my food processor and crusted the sushi-grade tuna steak in the green-hot pebbled coals. Then, I sear the steak for seconds on each side, slice, and serve with lime wedges, flakes of sea salt, and a drizzle of last week's wasabi oil.

The fresh, light tuna is like soft, Italian leather, studded with the hard-rock crunch of crispy, feisty wasabi peas. It is playful, but seriously good. You could also drizzle some of last week's wasabi mayonnaise over it, or serve with some ponzu or soy.

FAQs and Tips

Why is this called a "Mediterranean" salad?

Simply put, it features flavors of the Mediterranean, like olive oil, parsley, tomato, and feta cheese.

Can I use different ingredients?

Of course! The good thing about salads like this is that they're easy to customize to your liking. I wouldn't sub the chickpeas or tuna, but you could try including olives, artichokes, avocado and/or red bell pepper (or even roasted red peppers!) instead.


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