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Seafood White Bean Salad

Name: Seafood White Bean Salad
Prep time: 10 min
Total time: 10 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1 lb white beans; 8 oz flaky white fish; 0.25 cup cucumber; 3 tbsp fresh parsley; 2 tbsp extra virgin olive oil; 1 tbsp lemon juice; 1 tsp garlic powder; 1 pinch salt

Need a high-protein dinner that feels fancy but takes almost no effort to prep?

Total: 10 min
Prep: 10 min
Cook: 0 min
Serves: 2
Difficulty: easy
Calories: 550
Cost: $$/serving

When you're exhausted after a long day, the last thing you want is a complicated multi-step recipe. This Seafood White Bean Salad is your secret weapon because it feels like a gourmet bistro dish while requiring minimal active work. The creamy texture of the white beans perfectly complements the flakey seafood, and the bright citrus dressing wakes up every bite. It's incredibly satisfying, packed with protein, and can be tossed together in under 20 minutes. You can even prep the bean mixture ahead of time if you know you're going to have a particularly long Tuesday. Just toss, fold, and enjoy a refreshing meal that won't leave you staring at a messy kitchen.

Ingredients

1 lb white beans — canned, drained, and rinsed
8 oz flaky white fish — such as cod or tilapia, pre-cooked or quickly seared
0.25 cup cucumber — finely diced
3 tbsp fresh parsley — chopped
2 tbsp extra virgin olive oil
1 tbsp lemon juice
1 tsp garlic powder
1 pinch salt — to taste

Method

1 In a large mixing bowl, combine the rinsed white beans, diced cucumber, and chopped parsley.
2 Whisk together the olive oil, lemon juice, garlic powder, and salt in a small bowl or directly over the salad ingredients.
3 Add the cooked fish to the bowl and toss everything gently until coated in the dressing.
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4 Serve immediately as a main dish or over a bed of arugula.

Variations

Vegan Swap — Replace the fish with extra chickpeas or toasted almonds for a satisfying plant-based crunch.
Extra Zesty — Add a pinch of red pepper flakes to the dressing if you prefer a bit of heat.

Notes

If using raw fish fillets that require cooking, sear them in a pan with a drizzle of oil for 3-4 minutes per side before adding to the salad. Use high-quality olive oil to really make the flavors pop.