Canned tuna becomes dinner when you make it substantial: a simple salad dressed sharp, served with toasted bread. This shelf holds the protein, you add crunch and acid, and it takes the time it takes to boil a kettle.

Serves 2. 15 minutes, 12 at the stove.

About 400 calories a serving, 23 g protein, 25 g carbohydrate, 25 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Drain both cans of tuna into a bowl, reserving 1 tablespoon of the liquid. Flake the tuna with a fork until it breaks into small pieces.
2. Mince 1/4 of a medium onion and 1 clove of garlic very fine, add them to the tuna along with 3 tablespoons of oil, the reserved tuna water, the juice of 1/2 lemon, salt, and pepper to taste. Stir until everything is evenly coated.
3. Toast 2 thick slices of bread in a dry pan over medium heat, turning often, until both sides are golden and crisp, about 3 minutes. While the bread toasts, taste the tuna and adjust salt, pepper, and lemon juice.3 min
4. Divide the warm toast between two plates and top with the tuna salad. Cut the remaining lemon half into wedges and serve on the side.

Note Swap the canned tuna for fresh if you have it: sear 5 ounces per person in oil until barely opaque, break into flakes, and dress the same way. Leftovers keep covered for two days. Serve with sliced cucumber and tomato on the side, or scatter the tuna over dressed greens to stretch it further.