Healthy & Special Diets > Mediterranean Diet Recipes > Mediterranean Lunches > Tuna Salad with Olives and Capers

Mediterranean Tuna Salad with Olives and Capers

A healthy and flavorful tuna salad recipe featuring Mediterranean staples like olives, capers, and olive oil. Perfect for a quick and nutritious lunch.

Prep Time
10 minutes
Cook Time
0 minutes
Servings
2
Ingredients
  • 200 g Tuna in olive oil, drained
  • 50 g Kalamata olives, pitted and halved
  • 2 tbsp Capers, drained
  • 1/4 Red onion, finely chopped
  • 2 tbsp Fresh parsley, chopped
  • 1 tbsp Lemon juice
  • 2 tbsp Extra virgin olive oil
  • to taste Black pepper
  • to taste Salt
  • as needed Whole wheat bread or lettuce leaves

Preparation

In a medium bowl, gently flake the drained tuna with a fork. Be careful not to over-mash it; you want to retain some texture.

Combine Ingredients

Add the halved Kalamata olives, drained capers, finely chopped red onion, and fresh parsley to the bowl with the tuna.

Dressing

In a small bowl, whisk together the lemon juice, extra virgin olive oil, salt, and black pepper. Adjust the seasoning to your liking.

Mix and Chill

Pour the dressing over the tuna mixture and gently stir to combine. Cover the bowl and refrigerate for at least 15 minutes to allow the flavors to meld. This step is optional but enhances the taste.

Serving

Serve the tuna salad on whole wheat bread for a sandwich, or for a lighter option, serve it in lettuce leaves. You can also serve it over a bed of mixed greens for a more substantial salad.

Nutrition Facts (Estimated per 100g)

Calories: Approximately 200-250 kcal
Protein: 15-20g
Fat: 12-18g (primarily from olive oil and tuna)
Carbohydrates: 3-5g
Fiber: 1-2g
Note: These values are estimates and can vary based on specific ingredients used.

Other Important Considerations for Nutrition

Sodium Content: Be mindful of the sodium content, especially if using canned tuna in brine. Opt for tuna in olive oil or water and adjust salt accordingly.
Omega-3 Fatty Acids: Tuna is a good source of omega-3 fatty acids, which are beneficial for heart health. The olive oil adds additional healthy fats.
Mediterranean Diet Benefits: This recipe aligns with the principles of the Mediterranean diet, emphasizing healthy fats, lean protein, and fresh ingredients.

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FAQ

  • Can I use a different type of tuna?

    Yes, you can use tuna in water if you prefer, but tuna in olive oil provides a richer flavor and healthy fats. Be sure to drain it well.
  • Can I add other vegetables?

    Absolutely! Feel free to add diced cucumber, bell peppers, or celery for extra crunch and nutrients.
  • How long can I store the tuna salad?

    The tuna salad can be stored in an airtight container in the refrigerator for up to 2 days.