Fennel and Tuna Salad (5 Ingredients, Low-FODMAP)
This fennel and tuna salad is a low-FODMAP recipe you'll absolutely love. It's the perfect salad to have when you want a new tuna recipe.
Equipment
- Mandoline slicer or sharp chef’s knife
- Microplane zester
- Large mixing bowl
- Citrus juicer (handheld)
- Pepper mill
Ingredients
- ½ bulb fennel approximately 175g / 6oz, fronds removed and reserved for garnish if desired
- ½ medium lemon, zest and juice approximately 1 tablespoon / 15ml juice
- 1 small tin tuna in spring water or olive oil approximately 145g / 5oz, drained and flaked
- 1 tablespoon extra virgin olive oil 15ml, plus extra for drizzling
- 1 pinch salt to taste
- 1 pinch freshly ground black pepper to taste
Instructions
- Trim the base and any tough outer layers from the fennel bulb. Using a mandoline or sharp knife, slice the fennel as thinly as possible (1–2mm thick). Place the sliced fennel in a large mixing bowl.1/2 bulb fennel
- Using a Microplane or fine grater, zest the lemon half directly over the fennel. Then squeeze the juice from the same lemon half over the fennel, catching any seeds. Toss gently to coat — the acid will begin to soften the fennel slightly.1/2 medium lemon, zest and juice
- Drain the tuna thoroughly and flake it into the bowl. Drizzle with the olive oil and season generously with salt and freshly ground black pepper. Toss gently to combine without breaking up the tuna too much. Serve immediately.1 small tin tuna in spring water or olive oil, 1 tablespoon extra virgin olive oil, 1 pinch salt
Notes
Storage: This salad is best eaten within 15–20 minutes of dressing. Undressed fennel can be stored in an airtight container in the fridge for up to 24 hours.
Make-Ahead: Slice the fennel and store it separately from the tuna and dressing. Assemble just before serving for the best texture.
Substitution: Swap tuna for canned sardines or canned salmon for a different flavour profile — both are equally low-FODMAP friendly.
Pro Tip: Use a mandoline set to 1–2mm thickness for the fennel. Paper-thin slices soften in the lemon juice and lose the harsh anise bite that thicker slices retain.
Serving Suggestion: This is a light salad at approximately 80 kcal per serving. Pair it with rice cakes, a boiled egg, or olives to make it a more substantial meal.
Nutrition
Serving: 1servingCalories: 82kcalCarbohydrates: 3gProtein: 9gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 15mgSodium: 118mgPotassium: 215mgFiber: 1gSugar: 1gVitamin A: 67IUVitamin C: 11mgCalcium: 26mgIron: 1mg
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