Quick tuna couscous salad Recipe - Healthier. Happier. Queensland

Skip links and keyboard navigation

Quick Tuna Couscous Salad 0001
  • 1 cup couscous
  • 1 cup boiling water
  • 420g can tuna in spring water, drained and flaked
  • 420g can reduced-salt corn kernels, drained
  • 2 cups frozen peas
  • 4 spring onions (including green tops), finely sliced
  • 1 cup fresh coriander, finely chopped
  • 2 tablespoons sweet chilli sauce
  • 1 tablespoon lemon juice
  • 2 teaspoons curry powder, optional
  1. Place couscous in a small heatproof bowl, pour over boiling water; cover and set aside for 3 minutes.
  2. In a large bowl combine the tuna, corn, peas, spring onions and coriander.
  3. Fluff couscous with a fork to separate grains and stir through sweet chilli sauce, lemon juice and curry powder.
  4. Add couscous mixture to salad ingredients, mix well and serve.

Alternatives

  • Replace couscous with 2 cups cooked quinoa or brown rice.
  • Add a drained 420g can of no-added-salt 4-bean mix, chickpeas or cannellini beans.
  • Frozen or fresh corn can be used instead of tinned.
  • Add a diced avocado just before serving.

Storage Suggestions

  • Salad can be stored in fridge for up to 3 days or frozen for up to 3 months.

Equipment List

  • small heat-proof bowl
  • large bowl
  • fork
  • serving plates

Acknowledgement

Recipe from LiveLighter® campaign © State of Western Australia [2013] reproduced with permission.

Nutrition Information


295g Quantity per serving Quantity per 100g
Energy 1441kJ 489kJ
Protein 27.2g 9.2g
Fat, total 3.0g 1.0g
— Saturated 0.8g 0.3g
Carbohydrate 48.0g 16.3g
— Sugars 11.2g 3.8g
Fibre 7.5g 2.5g
Sodium 638mg 217mg
/*');"*/-->