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Mediterranean Tuna Salad Recipe – Irresistibly Fresh & Healthy

Tuna Salad
Prep Time 15 mins
Total Time 15 mins
Cuisine:
Courses: , ,
Difficulty: Beginner
Servings: 4
Best Season: Summer, Suitable throughout the year
Dietary: Gluten-Free, Low-Carb, Pescatarian
Description

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
  • 1 Romaine lettuce heart chopped
  • 2 scallion stalks thinly sliced
  • 1 green bell pepper diced
  • 3 small sweet peppers diced
  • 1 medium tomato diced
  • 1 medium cucumber diced
  • 1 medium carrot or 3 baby carrots, thinly sliced
  • 1 medium red onion diced
  • ¼ cup Kalamata black olives pitted and halved
  • 2 tbsp olive oil
  • 2 tbsp vinegar
  • 2 tbsp fresh lemon juice
  • Salt and black pepper
  • 2 cans of tuna 4.50 oz each, drained
Instructions
  1. 1
    Lettuce: Chop the leaves into bite-sized pieces and place them into a large salad bowl.
  2. 2
    Scallions: Thinly slice the white and green parts of the scallion stalks and add them to the bowl.
  3. 3
    Bell Peppers: Remove the seeds and dice the green bell pepper into small cubes. Add to the salad bowl.
  4. 4
    Sweet Peppers: dice the small sweet peppers and add them in.
  5. 5
    Tomato: dice the tomato, then add it to the salad.
  6. 6
    Cucumber: the cucumber into small cubes. Add it to the salad bowl.
  7. 7
    Carrot: Peel and shred the carrot, or thinly slice it if using baby carrots, and toss it into the mix.
  8. 8
    Red Onion: Dice the red onion into Small Cubes and add them into the bowl.
  9. 9
    Olives: Add the halved Kalamata black olives to the salad.
  10. 10
    Add the olive oil, vinegar, and fresh lemon juice.
  11. 11
    Season with salt and black pepper , adjust it based on your preference.
  12. 12
    Drain the tuna cans and flake the tuna using a fork. Add the flaked tuna into the salad.
  13. 13
    Toss everything gently using salad tongs or two large spoons to ensure the dressing coats all the ingredients evenly.
  14. 14
    Give the salad a taste. Add more salt, pepper, or lemon juice if desired for extra flavor.

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.

Keywords: Mediterranean tuna salad, healthy salad recipe, quick tuna salad, protein-packed salad, fresh vegetable salad
Read it online: https://cookatouille.com/recipe/flavorful-mediterranean-tuna-salad/

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