Lunch

Tuna, Pea and New Potato Salad with Mint

Name: Tuna, Pea and New Potato Salad with Mint
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 130 g Tuna in spring water, drained; 180 g New potatoes; 80 g Frozen peas; 20 g Spring onion; 8 g Olive oil; 1 tsp, about 6 g Dijon mustard; Juice of half a lemon Lemon juice; A teaspoon, rinsed Capers; A handful, chopped Fresh mint; To taste Salt

Warm new potatoes and peas in a mustard and lemon dressing, with flaked tuna, capers, spring onion and mint. 39 g of protein.

Calories: 404kcal
Protein: 39g
Fat: 11g
Carbs: 39g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Fish
Mustard

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna in spring water, drained130 g
Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
New potatoes180 g
Raw weight, skins on.
Frozen peas80 g
Spring onion20 g
Olive oil8 g
Dijon mustard1 tsp, about 6 g
Lemon juiceJuice of half a lemon
CapersA teaspoon, rinsed
Fresh mintA handful, chopped
SaltTo taste

Method

Boil the potatoes for fifteen minutes, adding the peas for the last two, then drain.
Whisk the mustard, lemon, oil and salt in the serving bowl.
Halve the potatoes while hot and turn them and the peas through the dressing. Leave five minutes.
Flake in the tuna, add the capers, spring onion and mint, and fold together gently so the tuna stays in pieces.

Worth knowing

Frozen peas weigh and count the same as fresh and are usually sweeter. Two minutes in the potato water is all they need.
Tuna in spring water rather than brine drops the salt, not the calories. Rinse brine tuna if that is what you have.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.