Salads > Protein Salads > Tuna Salads > Mediterranean Tuna Salad Recipe

Mediterranean Tuna Salad with Lemon-Herb Dressing

Transport your taste buds to the Mediterranean with this vibrant and healthy tuna salad. This recipe features tuna combined with classic Mediterranean ingredients like Kalamata olives, sun-dried tomatoes, feta cheese, and a zesty lemon-herb dressing. It's a flavorful and nutritious alternative to traditional tuna salad, perfect for a light lunch or a quick dinner.

Prep Time
15 minutes
Cook Time
0 minutes
Servings
2-3
Ingredients
  • 2 cans (5 oz each) Canned Tuna in Water, drained
  • 1/2 cup Kalamata Olives, pitted and halved
  • 1/4 cup Sun-Dried Tomatoes, oil-packed, drained and chopped
  • 1/4 cup Red Onion, finely chopped
  • 1/4 cup Feta Cheese, crumbled
  • 2 tablespoons Fresh Parsley, chopped
  • 2 tablespoons Lemon Juice
  • 2 tablespoons Olive Oil
  • 1/2 teaspoon Dried Oregano
  • to taste Salt
  • to taste Black Pepper

Prepare the Tuna

Drain the canned tuna thoroughly. Use a fork to flake the tuna into a medium-sized mixing bowl. Ensure there are no large clumps.

Add Mediterranean Ingredients

Add the Kalamata olives, sun-dried tomatoes, red onion, and feta cheese to the bowl with the flaked tuna. These ingredients provide the characteristic Mediterranean flavors.

Prepare the Lemon-Herb Dressing

In a separate small bowl, whisk together the lemon juice, olive oil, dried oregano, salt, and black pepper. This dressing adds a bright and zesty flavor to the salad.

Combine and Season

Pour the lemon-herb dressing over the tuna and Mediterranean ingredients. Add the chopped fresh parsley. Gently mix until everything is well combined.

Season to Taste

Season the tuna salad with additional salt and black pepper to taste. Remember that the feta cheese and olives are already salty, so taste before adding more.

Serve

Serve the Mediterranean tuna salad immediately or chill it in the refrigerator for later. It's delicious on lettuce wraps, in pita bread, or as a topping for crackers.

Nutrition Facts Estimated per 100g of product

Approximately: Calories: 200-250, Protein: 18-22g, Fat: 12-16g, Carbs: 4-6g. These values are estimates and will vary depending on the specific ingredients and portion sizes used.

Other Considerations for Nutrition

The feta cheese and olives contribute to the sodium content of this salad. Adjust the amount of salt accordingly. Using reduced-fat feta can help lower the fat content. The olive oil provides healthy fats and adds to the Mediterranean flavor profile. This salad is a good source of protein and antioxidants.

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FAQ

  • Can I use different types of olives?

    Yes, you can use other types of olives, such as green olives or Castelvetrano olives, if you prefer. Just be sure to pit them before adding them to the salad.
  • Can I add other fresh herbs to this salad?

    Absolutely! Fresh mint, dill, or basil would also be delicious additions to this salad.
  • Can I make this salad ahead of time?

    Yes, you can make this salad ahead of time and store it in the refrigerator for up to 2 days. The flavors will meld together even more as it sits.
  • Is this recipe suitable for a dairy-free diet?

    To make this recipe dairy-free, simply omit the feta cheese or substitute it with a dairy-free alternative.