Go Back
+ servings
Mediterranean Tuna Salad

Mediterranean Tuna Salad: Fresh Flavor for Your Lunch Break

Enjoy the vibrant flavors of Mediterranean Tuna Salad, a perfect low-calorie lunch option packed with nutritious ingredients.
Prep Time 10 minutes
Total Time 10 minutes
Servings: 2 servings
Course: Salads
Cuisine: Mediterranean
Calories: 350

Ingredients
  

For the Salad
  • 2 cans Tuna (canned, packed in olive oil) Opt for high-quality albacore for the best flavor.
  • 1/2 cup Kalamata Olives (pitted, halved) Substitute with green olives if preferred.
  • 1/2 cup Feta Cheese (crumbled) Goat cheese can be used for a different flavor.
  • 1/4 cup Red Onion (finely diced) Soak in ice water for 10 minutes to mellow its flavor.
  • 1/4 cup Fresh Parsley (chopped) Dried parsley can be used but reduce the quantity by half.
  • 1/4 cup Fresh Dill (chopped) Substitute with basil or cilantro for a lovely twist.
For the Vinaigrette
  • 2 tablespoons Lemon Juice Freshly squeezed is best for vibrant flavor.
  • 3 tablespoons Extra Virgin Olive Oil Quality oil enhances overall taste.
  • 1 teaspoon Dried Oregano Fresh oregano makes a beautiful substitute.
  • 1 pinch Salt Enhances overall flavor; adjust to taste.
  • 1 pinch Black Pepper Use freshly ground for optimal flavor.

Equipment

  • Mixing Bowl
  • whisk
  • spatula

Method
 

Step-by-Step Instructions
  1. Begin by draining two cans of high-quality tuna packed in olive oil. Flake the tuna into small, bite-sized pieces in a medium mixing bowl. Set the bowl aside.
  2. Gently add the halved Kalamata olives, crumbled feta cheese, finely diced red onion, chopped parsley, and fresh dill into the bowl with the tuna. Carefully fold the ingredients together.
  3. In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, dried oregano, and a pinch of salt and black pepper until emulsified and creamy.
  4. Pour the vinaigrette over the tuna mixture and gently toss all ingredients together to ensure everything is nicely coated.
  5. Serve immediately in a bowl, atop fresh salad greens, or inside warm pita bread. Alternatively, spoon onto cucumber slices for a refreshing appetizer.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 10gProtein: 28gFat: 22gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 15gCholesterol: 60mgSodium: 790mgPotassium: 550mgFiber: 3gSugar: 2gVitamin A: 300IUVitamin C: 15mgCalcium: 150mgIron: 2mg

Notes

Always use tuna packed in olive oil for better flavor; consider preparing the salad a few hours in advance for the best taste. Store leftovers in an airtight container in the fridge for up to 3 days. It’s best not to freeze the salad.

Tried this recipe?

Let us know how it was!