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Simple Mediterranean Tuna Salad

Simple Mediterranean Tuna Salad

Simple Mediterranean Tuna Salad is a fresh, vibrant, and wholesome dish combining briny tuna, crisp vegetables, zesty lemon, and fragrant herbs. Ready in under 15 minutes, it offers a healthy, flavorful, and versatile meal perfect for any time of the day.

  • Total Time: 10 minutes
  • Yield: 2 servings

Ingredients

Main Ingredients

  • Canned Tuna (high-quality, in olive oil or water) – 1 can (about 5 oz / 140g)
  • Cherry Tomatoes – 1 cup, halved
  • Cucumber – 1 medium, finely diced
  • Kalamata Olives – 1/3 cup, pitted and sliced
  • Red Onion – 1/4 medium, thinly sliced
  • Fresh Parsley or Basil – 2 tablespoons, chopped
  • Extra Virgin Olive Oil – 2 tablespoons
  • Lemon Juice – 1 tablespoon, freshly squeezed
  • Salt and Pepper – to taste

Optional Variations

  • Fresh Capers – 1 tablespoon (optional)
  • Feta Cheese – 1/4 cup, crumbled (optional)
  • Avocado – 1/2, sliced (optional)
  • Crushed Red Pepper Flakes – pinch, to taste (optional)
  • Chickpeas – 1 cup (to substitute tuna for a vegetarian version)

Instructions

  1. Prep the Vegetables: Wash and chop the cherry tomatoes into halves, finely dice the cucumber, and thinly slice the red onion. Freshness at this stage sets the foundation for your salad.
  2. Drain and Flake the Tuna: Open your tuna can, drain the liquid, and use a fork to gently flake the tuna into bite-sized chunks, ensuring it stays moist and tender.
  3. Combine Ingredients in a Bowl: In a medium mixing bowl, toss together the tuna, chopped vegetables, and Kalamata olives. The colors and textures will start to marry here.
  4. Add Fresh Herbs and Dress: Chop fresh parsley or basil and add to your mixture. Drizzle with extra virgin olive oil and squeeze fresh lemon juice over the top. Season with salt and pepper to taste, then gently toss to combine all flavors evenly.
  5. Serve and Enjoy: Your Simple Mediterranean Tuna Salad is ready to be enjoyed immediately, or chilled briefly to let flavors meld perfectly.

Notes

  • Choose Quality Tuna: Opt for albacore or skipjack packed in olive oil for richer flavor.
  • Don’t Overmix: Gently fold ingredients to keep the tuna flaky and the salad fresh.
  • Use Fresh Lemon: Freshly squeezed lemon juice brightens the salad more than bottled juice.
  • Prepare Ahead: Assemble the salad a few hours before serving to deepen the flavors.
  • Adjust Seasoning: Taste and tweak salt, pepper, and lemon for perfect balance every time.
  • Author: Lina
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Appetizers
  • Method: No Cook
  • Cuisine: Mediterranean
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 serving
  • Calories: 250 kcal
  • Sugar: 4 g
  • Sodium: 400 mg
  • Fat: 15 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 12 g
  • Trans Fat: 0 g
  • Carbohydrates: 8 g
  • Fiber: 2 g
  • Protein: 20 g
  • Cholesterol: 40 mg

Keywords: Mediterranean, Tuna Salad, Healthy Salad, Quick Recipe, Gluten Free, No Cook