Mediterranean Tuna Salad (Print Version)
Protein-packed tuna with fresh vegetables and tangy lemon dressing
# What You Need:
→ Fish & Protein
01 - 2 (5 oz) cans tuna in olive oil, drained
→ Vegetables
02 - 1 cup cherry tomatoes, halved
03 - 1 cup cucumber, diced
04 - 1/2 medium red onion, thinly sliced
05 - 1/2 cup red bell pepper, diced
06 - 1/2 cup Kalamata olives, pitted and halved
→ Fresh Herbs
07 - 1/4 cup fresh parsley, chopped
08 - 2 tablespoons fresh basil, chopped (optional)
→ Dressing
09 - 3 tablespoons extra-virgin olive oil
10 - 1 tablespoon red wine vinegar
11 - Juice of 1 lemon
12 - 1 teaspoon Dijon mustard
13 - 1 small garlic clove, minced
14 - 1/2 teaspoon dried oregano
15 - Salt and freshly ground black pepper, to taste
→ Others
16 - 2 oz feta cheese, crumbled (optional)
# How to Make It:
01 - In a large salad bowl, combine the cherry tomatoes, cucumber, red onion, bell pepper, and olives.
02 - Add the drained tuna, gently breaking it into bite-sized chunks.
03 - In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, Dijon mustard, garlic, oregano, salt, and black pepper until emulsified.
04 - Pour the dressing over the salad and toss gently to coat all ingredients evenly.
05 - Stir in the chopped parsley and basil. Top with crumbled feta if using.
06 - Serve immediately or chill for up to 2 hours for enhanced flavor.
# Expert Hints:
01 -
- Everything comes together in fifteen minutes flat with zero cooking required
- The flavors actually get better after a couple hours in the refrigerator
- It hits that perfect spot between satisfying and refreshingly light
02 -
- The salad releases water as it sits so do not add more dressing before serving leftovers
- Tuna packed in olive oil is worth the extra cost for this recipe
- Fresh herbs can seem optional but they genuinely transform this from lunch to something special
03 -
- Toast the pine nuts and sprinkle them on top for unexpected richness
- A teaspoon of honey in the dressing balances the acidity beautifully