Description
Discover how to make a delicious Mediterranean Tuna Salad packed with flavor and nutrients. Try it today!
Ingredients
Scale
- 2 (5 oz) cans of solid white albacore tuna packed in olive oil, drained (reserve 1 tablespoon oil)
- 1 medium cucumber, seeded and diced (about 1 cup)
- 1 pint cherry tomatoes, halved (about 2 cups)
- 1 red bell pepper, diced (about 1 cup)
- ½ cup Kalamata olives, pitted and halved
- ¼ cup red onion, finely diced
- ¼ cup fresh parsley, chopped
- 3 tablespoons fresh mint, chopped
- 2 tablespoons capers, drained
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon lemon zest
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- ½ cup crumbled feta cheese
- Salt and freshly ground black pepper to taste
Instructions
- Step 1: Prepare the tuna Drain the canned tuna, reserving about a tablespoon of the olive oil. Place the tuna in a large bowl and gently flake it with a fork, maintaining some texture rather than breaking it down completely. The goal is to have nice, meaty pieces that stand up to the other ingredients.
- Step 2: Prep the vegetables Add the diced cucumber, halved cherry tomatoes, diced red bell pepper, halved Kalamata olives, and diced red onion to the bowl with the tuna. The colorful vegetables not only add nutrition but create that signature Mediterranean rainbow in your Mediterranean Tuna Salad.
- Step 3: Add herbs and capers Sprinkle in the fresh chopped parsley, mint, and capers. These ingredients bring the authentic Mediterranean flavor profile to your salad. The herbs add brightness while the capers contribute little bursts of briny flavor that complement the tuna perfectly.
- Step 4: Create the dressing In a small bowl, whisk together the reserved tuna oil, extra virgin olive oil, fresh lemon juice, lemon zest, minced garlic, and dried oregano until well combined. Season with salt and freshly ground black pepper to taste, remembering that the olives, capers, and feta will add saltiness to the final dish.
- Step 5: Combine and marinate Pour the dressing over the tuna and vegetable mixture, then gently fold everything together using a large spoon or spatula. Be careful not to overmix, which could break down the tuna too much. Cover the bowl and let it sit in the refrigerator for at least 15 minutes (or up to a few hours) to allow the flavors to develop.
- Step 6: Finish and serve Just before serving, fold in the crumbled feta cheese and give the salad one final gentle toss. Taste and adjust the seasoning if necessary. Serve your Mediterranean Tuna Salad chilled, garnished with additional fresh herbs and a lemon wedge for an extra pop of color and flavor.
Notes
Fresh ingredients will always yield the best flavor results.
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 5g
- Sodium: 400mg
- Fat: 10g
- Saturated Fat: 3g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 5g
- Protein: 15g
- Cholesterol: 50mg