Chilled Tuna Pasta Salad

Zesty chilled bites ready in under twenty minutes

Total: 20 min
Hands-on: 15 min
Serves: 2
Level: Easy
Cuisine: Mediterranean
Meal: Lunch

Pescatarian

A light, protein-rich lunch that pairs tender fusilli with drained tuna and crisp Mediterranean vegetables, tossed in a lemony oregano vinaigrette. It is the dependable version you can make on a weeknight and finish before the pasta has barely cooled.

Shopping list

250 g fusilli pasta
200 g light canned tuna in water
1 small cucumber
200 g cherry tomatoes
60 g Kalamata olives
50 g pitted black olives
20 g red onion
20 g fresh parsley
3 tbsp extra-virgin olive oil
1 lemon
1 tsp honey (optional)
1 tsp dried oregano
1 tsp fine sea salt
1/2 tsp black pepper
2 tsp salt for cooking pasta

Make the dressing slightly looser if you are storing it overnight; the pasta drinks up the oil as it cools.

Ingredients

250 g Fusilli pasta
200 g Canned tuna light, in water
1 small Cucumber seeded and chopped
200 g Cherry tomatoes halved
60 g Kalamata olives halved
50 g Pitted black olives sliced
20 g Red onion finely diced
20 g Fresh parsley finely chopped
3 tbsp Extra-virgin olive oil
1 Lemon zest and juice
1 tsp Honey optional for balance
1 tsp Dried oregano
1 tsp Fine sea salt
1/2 tsp Black pepper
2 tsp Salt for pasta water

Method

Bring 1.5 litres of water to a rolling boil in a large pot, then add 2 teaspoons of salt.

2 min
Add 250 g fusilli pasta and cook for 6 minutes or until one minute before the packet says al dente.

Tip Al dente pasta holds the dressing better than overcooked strands.

6 min
Drain the pasta into a colander, run it under cold water for 10 seconds to stop cooking, then drain thoroughly.

1 min
In a large bowl, combine the cold pasta with 200 g light tuna drained, 1 seeded small cucumber, 200 g halved cherry tomatoes, 60 g halved Kalamata olives, 50 g sliced black olives, 20 g finely diced red onion and 20 g finely chopped parsley.

1 min
In a small jug, whisk together 3 tbsp extra-virgin olive oil, the juice of 1 lemon, the zest of 1 lemon, 1 tsp honey, 1 tsp dried oregano, 1 tsp fine sea salt and 1/2 tsp black pepper.

Tip Taste and add a pinch more salt if the dressing tastes flat.

2 min
Pour the dressing over the salad and toss gently until every piece of pasta and vegetable is evenly coated.

2 min
Transfer to a serving dish, chill in the fridge for 2 minutes if you have room, or serve immediately at room temperature for a warm-meet-cold texture.

2 min

Timing

Prep: 6 min
Cook: 6 min
Chill: 4 min
Total: 16 min

Chef's tips

Drain canned tuna well to keep the pasta from getting watery later.
Use a heavy-based pot so the pasta cooks evenly without scorching.
Add the honey only if you want a slightly rounded, sweet-savoury finish.

Swap it

Pasta swap: Swap fusilli for orecchiette, short spaghetti or rotini for a different bite.
Protein swap: Replace tuna with 200 g white beans or 150 g falafel for a heavier, plant-forward version.
Olive swap: Use 80 g green olives instead of the black and Kalamata mix for a brighter, saltier note.
Herb swap: Trade the parsley for 30 g chopped basil if you want a more Italian-leaning flavour.