I’m so excited to share one of my all-time favorite recipes with you today—Mediterranean Tuna Salad! This dish has become a staple in my kitchen, and it holds a special place in my heart and stomach. I can vividly remember summer picnics at the park with family and friends, where this salad was a must-have. It was colorful, refreshing, and always a hit around the grill.
What I love most about this recipe is its versatility! Whether you’re looking for a light lunch, a side dish for dinner, or even a quick snack, Mediterranean Tuna Salad hits the mark. Plus, it’s packed with flavor and so easy to whip up. Trust me, once you try it, you’ll want to make it every week!
What’s in Mediterranean Tuna Salad?
Let’s break down the ingredients that make this salad so delightful! Every component adds a unique flair and taste that really gets your taste buds dancing!
Tuna: The star of the show! I always opt for canned tuna in olive oil for added richness, but water-packed tuna works just as well if you prefer something lighter.
Cherry Tomatoes: These juicy little gems add sweetness and a burst of color to the salad. Fresh is best, but if you’re in a pinch, you can use canned too.
Cucumber: Crisp and refreshing, cucumber balances out the flavors and gives a nice crunch. I usually peel it for a softer bite, but keeping the skin on gives you extra nutrients.
Red Onion: For that little zing! Just a bit will do, and I like it finely chopped to soften its harshness.
Olives: A Mediterranean classic! I prefer Kalamata olives because they have a rich, tangy flavor that elevates the dish, but any olives you love will work well.
Feta Cheese: Creamy and salty, feta cheese adds richness that complements the tuna perfectly. Crumbled feta is the way to go for a nice spread throughout the salad.
Extra Virgin Olive Oil: Drizzling a high-quality olive oil makes all the difference. It not only adds flavor but also gives a beautiful sheen to the salad.
Lemon Juice: Freshly squeezed lemon juice brightens everything and adds a zesty kick.
Italian Herbs: A sprinkle of dried oregano or a mix of your favorite Italian herbs adds that wonderful aromatic touch.
Is Mediterranean Tuna Salad Good for You?
Absolutely! This Mediterranean Tuna Salad is not only delicious, but it also packs a nutritional punch.
Tuna: Being a lean protein source, tuna is great for muscle health and keeps you feeling full longer. It’s also rich in omega-3 fatty acids, which are excellent for heart health.
Olives: Loaded with healthy fats and antioxidants, olives are great for skin and heart health. Plus, they have anti-inflammatory properties.
Feta Cheese: While it’s a rich cheese, in moderation, it provides calcium and protein. You can always swap it out for a lower-fat cheese if preferred.
Vegetables: The fresh veggies like cucumbers and cherry tomatoes are packed with vitamins and fibers, which boost your immune system and digestive health.
Just remember, while this salad is healthy, keep an eye on portion sizes if you’re watching your sodium intake, especially with the olives and feta cheese!
Ingredients List
– 2 cans (5 oz each) tuna (preferably in olive oil, drained)
– 1 cup cherry tomatoes, halved
– 1 medium cucumber, chopped
– 1/4 cup red onion, finely chopped
– 1/2 cup Kalamata olives, pitted and sliced
– 1/2 cup feta cheese, crumbled
– 2 tablespoons extra virgin olive oil
– 2 tablespoons fresh lemon juice
– 1 teaspoon Italian herbs (dried oregano, thyme, basil)
This recipe serves about 4 people, making it perfect for a small gathering or plenty of leftovers for the week!
How to Make Mediterranean Tuna Salad?
1. Start by preparing all your ingredients. Drain the tuna and place it in a large mixing bowl.
2. Add the halved cherry tomatoes, chopped cucumber, finely chopped red onion, sliced olives, and crumbled feta cheese into the bowl with the tuna.
3. In a small bowl, whisk together the extra virgin olive oil, lemon juice, and Italian herbs until well combined.
4. Pour the dressing over the salad mixture and gently toss everything together. Make sure all the ingredients are well-coated.
5. Taste and adjust seasoning if needed—maybe a bit more lemon juice or some black pepper to your liking!
6. Serve immediately or refrigerate for about 30 minutes to let the flavors meld together beautifully.
Perfect Pairings and Variations
Here are some fun ideas to customize your Mediterranean Tuna Salad!
– **Add More Veggies**: Feel free to throw in some bell peppers, avocados, or even spinach for extra nutrition.
– **Whole Grain or Quinoa**: If you want to make it heartier, toss in some cooked whole grains like farro or quinoa.
– **Serve it Differently**: This salad is fabulous on its own, but you can also serve it in pita pockets, on top of greens for a nice salad, or even on toast for a tasty appetizer.
– **Herbs Galore**: Experiment with fresh herbs like parsley or dill for a lovely, fresh taste.
It’s always fun to spin a recipe in your original way!
I hope you give this Mediterranean Tuna Salad a try and enjoy it as much as I do. It’s perfect for those days when you want something quick, easy, and bursting with flavor! Please let me know how it turns out, and feel free to share your own twists on this recipe too! Happy cooking!
