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Fresh Mediterranean Tuna Salad Recipe with tuna, vegetables, olives, feta, and olive oil in a modern kitchen.

Mediterranean Tuna Salad Recipe

Emily Wilson
This Mediterranean Tuna Salad Recipe is a healthy, delicious, and versatile meal that is perfect for lunch or dinner. Packed with fresh ingredients, high in protein, and rich in healthy fats, it’s a great option for anyone looking for a nutritious and satisfying meal. Enjoy this light yet hearty salad today!
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 30 minutes
Course Main Course, Salad
Cuisine Mediterranean
Servings 4 servings
Calories 350 kcal

Ingredients
  

  • 2 cans of tuna in olive oil or water, drained or 2 Mediterranean tuna steaks (grilled and flaked)
  • 1 cucumber diced
  • 1 cup cherry tomatoes halved
  • ½ red onion thinly sliced
  • ½ cup Kalamata olives pitted and sliced
  • ½ cup feta cheese crumbled
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon oregano dried
  • Salt and pepper to taste
  • 2 tablespoons fresh parsley chopped (for garnish)
  • Optional: 1 avocado for added creaminess or ¼ cup chickpeas (for extra protein)

Instructions
 

Prep the Vegetables:

  • Dice the cucumber, halve the cherry tomatoes, and thinly slice the red onion. Set them aside in a large mixing bowl.

Flake the Tuna:

  • Open the cans of tuna and drain. If using fresh tuna steaks, grill them for 10-15 minutes, then let them cool and flake into chunks. Add the tuna to the mixing bowl with the vegetables.

Add the Olives and Feta:

  • Slice the Kalamata olives and crumble the feta cheese. Toss them into the bowl with the tuna and vegetables.

Make the Dressing:

  • In a small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper. Taste and adjust the seasoning as necessary.

Toss and Serve:

  • Pour the dressing over the salad ingredients and toss gently to combine. Garnish with freshly chopped parsley and serve immediately.

Notes

Nutrition Information (Per Serving):
  • Calories: 350 kcal
  • Fat: 20g (Healthy fats from olive oil and olives)
  • Protein: 25g (From tuna and feta cheese)
  • Carbohydrates: 10g (Mostly from veggies)
  • Fiber: 3g
  • Sugar: 4g
  • Sodium: 600mg (From feta and olives)
  • Vitamin C: 30% of the daily recommended value (from tomatoes and lemon)
  • Calcium: 15% of the daily recommended value (from feta cheese)
  • Omega-3: Significant (from tuna and olive oil)
Keyword Healthy Salad, Protein Salad,, Low-Carb Salad, Mediterranean Tuna Salad