PER SERVING | 229cals | PROTEIN 20g | CARBS 11g | FAT 10g | FIBRE 5.5g

Tuna, bean and roasted capsicum salad

SERVES 4 | PREP 10 mins

I knocked this up for lunch in minutes on a recent surfing holiday in Devon – mainly from jars and tins from the local shop. Our hungry surfers loved it, as did we. If you aren’t serving four, simply halve the ingredients; or double them up for a crowd.

• 100g young spinach or mixed salad leaves
• 1 × 400g can mixed beans in water, drained and rinsed
• 1 × 280g jar roasted or char-grilled capsicums in oil, drained (around 170g drained weight), cut into roughly 2cm pieces
• 2 × 110g cans tuna steak in water or brine, drained
• ½ small red onion, peeled and cut into thin rings
• 2 tbsp extra-virgin olive oil
• juice 1 small lemon

COOK’S TIPS

For extra flavour and omega-3, scatter a few anchovies over before the onion is added. You’ll need roughly 8 anchovy fillets, drained and roughly chopped, which will add an extra 8cals per serving.

1. 1. Scatter the spinach leaves over a large platter or into a wide salad bowl and top with the beans and capsicums. Toss very lightly together.
2. 2. Flake the tuna on top of the salad, add the red onion, drizzle with the oil and lemon juice, season with lots of ground black pepper and serve.