It’s 3pm, your lunchbox is a sad salad bag, and the idea of standing over a hot stove feels like too much. That’s the day for this.
One summer I spent in Florence, I kept eating insalata di tonno — the Italian tuna salad. No mayo, no fuss, just fresh greens and good ingredients in a bowl. I’ve made it every summer since, and honestly, it’s one of those meals I crave when the days are long.
It takes 10 minutes, there’s nothing to cook, and you can make it any time of the year — winter cravings included.
Why this salad works
You know how mayonnaise tuna salad gets dense and heavy? This version skips the mayo entirely. The dressing is olive oil, a little lemon, and an optional splash of balsamic — so the whole thing tastes light enough for lunch but filling enough for dinner. Tuna brings the protein, the tomatoes and corn bring the sweetness, and the arugula brings the bite. That peppery edge is what makes it feel fresh instead of just ‘healthy’.
There’s also one small trick I’ve never managed to leave out: massaging the arugula before you build the salad. A little olive oil, salt and lemon juice, and a few seconds of rubbing with your hands. It softens the peppery, slightly spicy flavor and gets every leaf coated in dressing. It sounds odd until you taste the difference.
Ingredients
- 4–6 cups arugula (or any fresh salad greens)
- 2 tablespoons olive oil, divided
- 1 tablespoon lemon juice (the juice of ½ a lemon)
- ⅛ teaspoon salt, plus more to taste
- 1 cup cherry tomatoes, halved (or grape tomatoes)
- 1 cup corn — canned, fresh, or frozen (more below)
- 1 can (4 oz / 113 g) albacore tuna packed in olive oil, drained and broken into chunks
- 2 oz (57 g) mozzarella, cut or torn into bite-size pieces — I use cherry-size balls (ciliegine), cut in half
- 3–4 fresh basil leaves, chopped
- 2 teaspoons balsamic vinegar or balsamic glaze, optional
- Salt and pepper to taste
5 simple steps
- Put the arugula in a large bowl. Drizzle with about 1 tablespoon of the olive oil, the lemon juice, and the ⅛ teaspoon of salt.
- With your hands, massage the arugula for a few seconds until every leaf is coated and a little softened.
- Divide the arugula between plates or bowls.
- Top with the tomatoes, corn, tuna, mozzarella and basil.
- Drizzle with the remaining olive oil and the balsamic, then finish with salt and pepper to taste.
Which corn should you use?
Any of these work — pick whatever is in your kitchen:
- Canned: fresh corn doesn’t grow in abundance in Italy, so most Italian tuna salads are made with canned corn. This is the most authentic route.
- Fresh: if you can get sweet corn, it’s a great match for the tomatoes and basil. Cut the kernels off raw, or boil, microwave or grill the corn first. You’ll need about 2 medium ears for the 1 cup this recipe calls for.
- Frozen: no fresh or canned? Thaw it and use it straight in the salad.
I write about corn in three different ways because I’ve made this salad with all three, and I’ve never regretted a single bowl. Whatever’s on the shelf is the right one.
Make it your own
- Add pasta: for a heartier version, stir in cooked short pasta — bowtie, penne, macaroni or shells. Drizzle with a little extra olive oil and balsamic.
- More vegetables: diced onion, olives, celery, artichoke hearts or cucumber all work.
- Extra protein: chickpeas or cannellini beans add protein and fiber.
Start today
- ✓ Grab a can of albacore in olive oil and a bag of arugula — that’s the whole base.
- ✓ Set a 10-minute timer. That’s the whole recipe.
- ✓ Keep a little balsamic within reach for the final drizzle.
Today’s tiny step
Buy the tuna and the arugula on your next shop. Tomorrow’s lunch sorts itself.
— E, your habit neighbor