Description
A flavorful and nutritious salad with tender tuna, Kalamata olives, cherry tomatoes, cucumber, and red onion, tossed in a zesty olive oil and lemon dressing. This Mediterranean-inspired dish is great as a hearty lunch or dinner.
Ingredients
For the Mediterranean Tuna Salad:
- 2 cans (5 oz each) of tuna in olive oil, drained and flaked (or fresh tuna, grilled and flaked)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons fresh oregano, chopped (optional)
- 1 tablespoon capers (optional)
For the Lemon-Olive Oil Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice (freshly squeezed)
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper to taste
- 1/2 teaspoon dried oregano
Instructions
Start by draining the cans of tuna. If you are using fresh tuna, grill it over medium-high heat for 3-4 minutes per side, depending on the thickness of the fish. Once cooked, let it rest for a few minutes before flaking it into bite-sized pieces using a fork. For canned tuna, simply drain the oil and flake the tuna with a fork.
While the tuna is being prepared, wash and prepare the vegetables. Slice the cherry tomatoes in half, dice the cucumber, and thinly slice the red onion. If you’re using capers, drain them, and halve the Kalamata olives. Set the vegetables aside in a large mixing bowl.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, and dried oregano. Season with salt and pepper to taste. Whisk until the dressing emulsifies and becomes smooth. Taste the dressing and adjust the seasoning if needed by adding more salt, pepper, or lemon juice.
In the large mixing bowl with the prepared vegetables, add the flaked tuna, olives, capers (if using), crumbled feta cheese, chopped parsley, and fresh oregano. Gently toss all the ingredients together to combine.
Drizzle the lemon-olive oil dressing over the salad and toss again to evenly coat all the ingredients. The dressing will enhance the flavors of the tuna and vegetables while adding a tangy brightness.
Serve the Mediterranean Tuna Salad immediately, or refrigerate it for 30 minutes to an hour to let the flavors meld together. This salad can be served on its own or alongside grilled bread, pita, or a side of quinoa or couscous for a more substantial meal.
- Prep Time: 10 minutes
- Cook Time: 10-15 minutes
Nutrition
- Calories: 300-350 kcal
- Fat: 20-25g
- Carbohydrates: 10-12g
- Protein: 20g