Flavorful Mediterranean Tuna Salad
This Zesty Mediterranean Tuna Salad is a delightful combination of fresh, crisp vegetables, protein-packed tuna, and a tangy olive oil-lemon dressing. Perfect as a light lunch, refreshing dinner, or a side dish at a gathering, it’s a wholesome and versatile choice for any meal. Packed with vibrant flavors and nutritious ingredients, it’s ready in just 15 minutes and will leave you feeling satisfied and energized.
Ingredients
Instructions
- Lettuce: Chop the leaves into bite-sized pieces and place them into a large salad bowl.
- Scallions: Thinly slice the white and green parts of the scallion stalks and add them to the bowl.
- Bell Peppers: Remove the seeds and dice the green bell pepper into small cubes. Add to the salad bowl.
- Sweet Peppers: dice the small sweet peppers and add them in.
- Tomato: dice the tomato, then add it to the salad.
- Cucumber: the cucumber into small cubes. Add it to the salad bowl.
- Carrot: Peel and shred the carrot, or thinly slice it if using baby carrots, and toss it into the mix.
- Red Onion: Dice the red onion into Small Cubes and add them into the bowl.
- Olives: Add the halved Kalamata black olives to the salad.
- Add the olive oil, vinegar, and fresh lemon juice.
- Season with salt and black pepper , adjust it based on your preference.
- Drain the tuna cans and flake the tuna using a fork. Add the flaked tuna into the salad.
- Toss everything gently using salad tongs or two large spoons to ensure the dressing coats all the ingredients evenly.
- Give the salad a taste. Add more salt, pepper, or lemon juice if desired for extra flavor.
Nutrition Facts
Nutrition Facts
Servings 4
- Amount Per Serving
- Calories 250kcal
- % Daily Value *
- Total Fat 12g19%
- Sodium 400mg17%
- Total Carbohydrate 10g4%
- Dietary Fiber 3g12%
- Protein 25g50%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
For added crunch, include croutons or toasted sunflower seeds.
To make it a heartier meal, serve with warm pita bread or over cooked quinoa.
You can substitute vinegar with balsamic vinegar for a sweeter touch.
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Frequently Asked Questions
Yes! You can use fresh-cooked tuna or other varieties like albacore or yellowfin. Ensure it’s flaky and drained well.
The salad can be stored in an airtight container in the refrigerator for up to 2 days. Add the dressing and tuna just before serving for the freshest taste.
You can use green olives, black olives, or even capers if you prefer a slightly different flavor.
Absolutely! Feta cheese or goat cheese pairs beautifully with the Mediterranean flavors.
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Replace the tuna with chickpeas or white beans for a plant-based alternative while keeping the same delicious Mediterranean profile.
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