Mediterranean Tuna Salad
Description
Mediterranean Tuna Salad is a fresh, vibrant, and protein-packed dish loaded with crisp vegetables, flaky tuna, briny olives, and creamy feta cheese. Tossed in a light olive oil and lemon dressing, this salad is bursting with bold Mediterranean flavours. It’s healthy, refreshing, and perfect for a quick lunch, light dinner, or meal prep option.
Ingredients
- 2 cans tuna (drained)
- 1 cup cherry tomatoes (halved)
- 1 cup cucumber (chopped)
- 1/4 red onion (thinly sliced)
- 1/3 cup olives (Kalamata or black)
- 1/3 cup feta cheese (crumbled)
- 2 tbsp fresh parsley (chopped)
Dressing:
- 3 tbsp olive oil
- 1–2 tbsp lemon juice
- 1/2 tsp dried oregano
- Salt & black pepper
Instructions
1. Prepare Ingredients
Drain tuna and place in a large bowl. Flake gently with a fork.
2. Add Vegetables
Add cherry tomatoes, cucumber, red onion, olives, and parsley.
3. Make Dressing
In a small bowl, whisk olive oil, lemon juice, oregano, salt, and pepper.
4. Combine
Pour dressing over the salad and gently toss to combine.
5. Add Feta
Sprinkle feta cheese on top and lightly mix.
6. Serve
Serve fresh or chilled with lemon wedges.
Notes
- Use high-quality tuna for best flavor
- Adjust lemon and salt to taste
- Best served fresh but can be chilled
Tips
- Add chickpeas for extra protein and fiber
- Serve with pita bread or crackers
- Use olive oil-packed tuna for richer taste
- Add avocado for creaminess
Servings
- Serves: 2–3 people
- Prep Time: 10 minutes
Nutritional Information (per serving approx.)
- Calories: 320 kcal
- Protein: 28 g
- Carbohydrates: 10 g
- Fat: 18 g
- Fiber: 3 g
Health Benefits
- High Protein: Tuna supports muscle growth
- Omega-3 Fatty Acids: Supports heart and brain health
- Low Carb: Great for healthy diets
- Vitamin-Rich: Fresh vegetables boost immunity
- Healthy Fats: Olive oil promotes heart health
Q&A
Q: Can I use fresh tuna?
A: Yes, grilled fresh tuna works great.
Q: Can I make it ahead?
A: Yes, store in fridge for up to 2 days.
Q: Can I make it dairy-free?
A: Yes, simply omit the feta cheese.
Q: What can I serve it with?
A: Pita bread, toast, or as a wrap filling.
Q: Can I add more veggies?
A: Absolutely—bell peppers, spinach, or arugula work well.