SHIFT Grub
Mustard tuna couscous salad
Mustard tuna couscous salad. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 120g tuna in spring water, drained
- 75g couscous, dry
- 60g cucumber
- 60g tomato
- 4.6g olive oil
- 5g lemon juice
- 4g wholegrain mustard
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- saucepan
- colander
- bowl
- spoon
- kettle
- heatproof bowl with cover
Method
- Put the measured dry instant couscous in a heatproof bowl. Add the boiling-water quantity on its packet, cover for the packet time and fluff with a fork.
- Use ready-to-eat tuna in spring water, drained. Drain canned tuna before weighing; keep ready-to-eat fillings refrigerated until needed. Do not start this method with raw meat.
- Wash and chop the vegetables. Drain canned sweetcorn or pulses. Mix the measured dressing, oil and flavourings; use ready-to-eat condiments or cook and safely cool a sauce that requires it.
- For immediate serving, combine the cooked grain or pasta with the filling and dressing and eat now. For a packed lunch, cool the starch promptly before combining with chilled fillings and vegetables. Keep the meal chilled until eating; the original cooking clock is not restarted.
Estimated nutrition
| Energy | 467.9 kcal |
|---|---|
| Protein | 40.1 g |
| Carbohydrate | 62.2 g |
| Fat | 8.2 g |
| Fibre | Not available |
| Saturates | Not available |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- fish
- gluten
- mustard
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Cool in shallow portions and refrigerate within 2 hours at 0–5°C. Eat within 48 hours of original cooking or freeze promptly; any shorter ingredient deadline governs.
- Freeze cooled portions promptly in labelled suitable containers. Defrost completely in the fridge.
- Reheat once until steaming hot throughout. Stir and check the centre; eat immediately.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.