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Mediterranean Tuna Salad Delight

by
S
Sophie

A refreshing and flavorful Mediterranean-inspired tuna salad, perfect for a quick and healthy meal.

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Preparation time (min) 10 min
Cooking time (min) 0 min
Difficulty
Mediterranean Tuna Salad Delight

Ingredients

2 servings
|
  • 2 cup
    Lettuce baby or Mixed greens
  • 1 can
    Tuna canned in water or Tuna in olive oil
  • 1 cup
    Cherry tomatoes ripe or Grape tomatoes
  • 1/4 cup
    Red onion thinly sliced or Shallot
  • 1/2 cup
    Kalamata olives pitted or Green olives
  • 1 whole
    Lemon fresh or Lime
  • 2 tbsp
    Extra virgin olive oil or Avocado oil
  • as needed
    Salt or Sea salt
  • as needed
    Black pepper freshly ground or White pepper

Instructions

1

Prepare the salad base

Arrange the baby lettuce evenly on serving plates.

Use a mix of greens for added texture and flavor.

Ingredients needed for this step

lettuce
2

Add the tuna

Drain the canned tuna and flake it gently over the lettuce.

Ensure the tuna is well-drained to avoid excess liquid in the salad.

Ingredients needed for this step

tuna
3

Add the tomatoes

Halve the cherry tomatoes and scatter them over the salad.

Use ripe tomatoes for the best flavor.

Ingredients needed for this step

cherry tomatoes
4

Add onion and olives

Add the thinly sliced red onion and pitted kalamata olives on top.

Soak the onion slices in water for a milder taste.

Ingredients needed for this step

red onion kalamata olives
5

Dress the salad

Squeeze the fresh lemon over the salad and drizzle with olive oil.

Adjust the lemon and oil quantities to your taste preference.

Ingredients needed for this step

lemon extra virgin olive oil
6

Season the salad

Season with salt and freshly ground black pepper to taste.

Taste the salad before adding salt, as the olives may already be salty.

Ingredients needed for this step

salt black pepper
7

Serve and enjoy

Serve immediately and enjoy your fresh Mediterranean Tuna Salad Delight.

Pair with a slice of whole-grain bread for a complete meal.

Nutrition Facts (100g)

Calories 120 kcal
Fat 8 g
  • Saturated Fat: 1 g
Carbohydrates 5 g
Fiber 2 g
Sugar 2 g
Protein 10 g

Learn More About This Recipe

📝

About this Recipe

Discover the Mediterranean Tuna Salad Delight, a quick and healthy recipe featuring fresh greens, tuna, cherry tomatoes, red onion, and a zesty lemon dressing. Perfect for a light lunch or dinner.
💪

Why This Recipe Is Good For You

This recipe is rich in protein from the tuna and packed with vitamins from the fresh vegetables, making it a nutritious and satisfying meal. It's also low in carbs and cholesterol, ideal for those seeking a healthy lifestyle.
💡

Tips & Tricks

For an extra crunch, add some toasted pine nuts or croutons. You can also experiment with different types of olives or add a sprinkle of feta cheese for a tangy twist.
🔄

Recipe Variations

Try replacing the tuna with grilled chicken or chickpeas for a vegetarian option. You can also use a balsamic vinaigrette instead of the lemon dressing for a different flavor profile.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to two days. Add the dressing just before serving to keep the salad fresh.
📚

Recipe History

Tuna salads have been a staple in Mediterranean cuisine, known for their simplicity and use of fresh, wholesome ingredients. This recipe pays homage to that tradition.
🥗

Nutritional Information

This salad is a great source of lean protein, healthy fats, and essential vitamins. It's low in calories and carbs, making it a perfect choice for a balanced diet.
🍽️

Pairing Suggestions

Pair this salad with a slice of whole-grain bread or a cup of soup for a complete meal. A glass of chilled white wine complements the flavors beautifully.

Tags

healthy quick light salad mediterranean

Recipe Categories

Cuisine

mediterranean

Meal Type

lunch dinner snack

Course

salad

Cooking Methods

raw

Occasions

everyday lunch dinner picnic potluck

Dietary Restrictions

low-carb low-sugar keto pescatarian paleo halal kosher

Allergens

fish

Seasons

summer all-season

Difficulty

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