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Mediterranean Tuna Salad

Mediterranean Tuna Salad


iStock.com/LauriPatterson

Mediterranean Tuna Salad

A great way to serve this salad is to slice a 9-inch round focaccia in half horizontally, fill it with the tuna, and press a plate down on top of the round bread. Slice and serve.

Ingredients

  • Four 6-ounce cans albacore tuna, drained well
  • One 14-ounce can quartered artichoke hearts, drained
  • 1/2 Cup chopped red bell or piquillo peppers
  • 3/4 Cups sliced Greek olives
  • 1/2 small red onion, finely chopped
  • 1/4 Cup chopped flat-leaf parsley
  • 1/4 Cup chopped basil
  • 2 cloves garlic, finely chopped
  • 1 Teaspoon dried oregano
  • 1/2 Cup mayonnaise
  • 3 Tablespoons lemon juice
  • Salt and freshly ground black pepper, to taste

Servings8

Calories Per Serving303

Folate equivalent (total)45µg11%


Mediterranean Tuna Salad

Tuna salad reminds me of my mommy. Growing up, we always had a few cans of tuna in the pantry for a quick, protein-packed lunch. To this day, nothing is quite as comforting as my mom’s homemade tuna salad made with celery, onion and Miracle Whip. Yes, we were a Miracle Whip family growing up. It was a sad day when I discovered the main ingredient is corn syrup but I would be lying if I said I don’t still crave it from time to time!

My Mediterranean Tuna Salad Sandwich is an homage to my childhood favorite. Packed with roasted red peppers, briny kalamata olives, and fresh basil, this sandwich is going to quickly become your new family tradition.

For added crunch and even more flavor, I love topping it with plenty of Mezzetta® mild banana pepper rings. We love whole grain seed bread from our local bakery but this would be great in a whole wheat wrap or stuffed in a pita.


Mediterranean Tuna Salad

Mediterranean Tuna Salad is fresh and light - serve in a tomato, over lettuce, between slices of bread, or scoop with crackers!

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Let it be known that I’m not a huge tuna salad sandwich lover. I think the last time I had one was when the sub shop I used to frequent in college was out of turkey and it was the next best option, or something. It’s not that I don’t like tuna, but the thought of it combined with globs of mayonnaise, pickles, and celery just doesn’t really do it for me.

Mediterranean Tuna Salad though? Totally slaying the tuna salad game!

Mediterranean Tuna Salad is flaky tuna is combined with bright, fresh flavors including kalamata olives, red onion, basil, fire-roasted red peppers, and tons of tangy capers. They are without a doubt my favorite part of the mix. I kept the mayo but used it sparingly. Just enough to keep the salad together, plus added a drizzle of fresh lemon juice to really brighten things up.

Tuna salad is a fantastic lunch choice because it’s packed with protein to keep you full all afternoon, and super portable. Serve it in a fresh tomato like I’m showing here, pack it in a container then dip into it with crunchy crackers, spread it between two slices of bread, stuff it into a pita pocket, or scoop onto fresh greens. Quick, easy, fresh, healthy, and absolutely delicious!

For two lunches you’ll need 2, 5oz cans tuna packed in water. Drain the tuna then add it to a big bowl.

Pan Seared Salmon with Lemon-Artichoke Salsa

Next add all the goodies including 1/4 cup chopped kalamata or mixed olives, 2 Tablespoons minced red onion, 2 Tablespoons chopped fire roasted red peppers (I don’t even know what inspired me to add them but I loved the addition!!) 2 Tablespoons chopped fresh basil, and 1 Tablespoon capers. Three cheers for only needing to clean a bowl, cutting board, and Tablespoon after making this dish!

Finally add 1/4 cup olive oil mayonnaise, 1 Tablespoon lemon juice, salt, and pepper then mix to combine.

To serve the Mediterranean Tuna Salad in a tomato cup, choose a large ripe tomato then slice it into sixths without cutting all the way through. Gently pry it open then scoop the salad into the center and serve!


  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed
  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)
  • 1 large red bell pepper, finely diced
  • ½ cup finely chopped red onion
  • ½ cup chopped fresh parsley, divided
  • 4 teaspoons capers, rinsed
  • 1 ½ teaspoons finely chopped fresh rosemary
  • ½ cup lemon juice, divided
  • 4 tablespoons extra-virgin olive oil, divided
  • Freshly ground pepper, to taste
  • ¼ teaspoon salt
  • 8 cups mixed salad greens

Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week up to 12 ounces of canned light tuna is considered safe.


Directions

  1. In a large bowl combine all of the salad ingredients.
  2. In a small bowl, whisk together dressing ingredients.
  3. Pour dressing ingredients.Pour dressing over ingredients and toss to combine.
  4. Taste and adjust spices as desired!
  5. Serve over a salad, on a sandwich, with pasta added in, on lettuce wraps, or in 1/2 of an avocado!


  • Make it into a Mediterranean tuna salad sandwich using a crusty bread like ciabatta. Add some heirloom tomatoes and lettuce for a complete sandwich.
  • You can also make tuna salad wrap using my homemade pita bread recipe. It makes the perfect quick lunch.
  • Going low carb? Try tuna salad lettuce wrap. Use butter lettuce to make these as butter lettuce is easier to wrap.
  • If you have never tried tuna salad stuffed avocados, now is the time. Cut an avocado in half and remove the pit. Take a bit of the avocado out to make room for the tuna salad. Fill the avocados with no mayo tuna salad and serve immediately.
  • Serve this mayo free tuna salad as an appetizer with homemade pita chips or crackers.


Mediterranean Tuna Salad

Keyword Mediterranean Tuna Salad

Author Marjorie @APinchOfHealthy

Ingredients

  • 1 in can Wild Selections solid white albacore tuna water drained
  • 2 Tablespoons capers
  • 8 kalamata olives sliced
  • 1/4 cup roasted red peppers diced
  • 1 Tablespoon lemon juice
  • 2 Tablespoons olive oil
  • 1 Tablespoon chopped fresh flat-leaf parsley optional
  • salt* and pepper to taste *I did not need any salt since the olives and capers had enough them to flavor the whole dish

Instructions

Recipe Notes

Nutrition information is approximated and was calculated using a recipe nutrition label generator.

I was selected for this opportunity as a member of Clever Girls and the content and opinions expressed here are all my own.

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MEDITERRANEAN TUNA SALAD

If you have been hanging out here for a while you know my love for Mediterranean inspired salads. From this Balela Salad to this Easy Lebanese Salad to this Summer Orzo Pasta Salad to this Mediterranean Bean Salad I have them all on rotation all summer long.

I am excited to be partnering with the American Dairy Association Mideast to share today&rsquos Mediterranean Tuna Salad. It is another favorite salad of mine. It uses my favorite Mediterranean inspired ingredients to create a flavorful tuna salad.

I love the combination of kalamata olives, feta cheese and fresh vegetables along with the artichokes and roasted red peppers. It is topped off with a light Greek yogurt dill dressing. This makes a nice meal during the weeks on pita or over lettuce or makes a nice side dish for a summer get together.

WHAT INGREDIENTS ARE IN THIS TUNA SALAD?

TUNA: I use chunk light tuna in water for this tuna salad. You can use whatever you favorite canned tuna is.

FETA CHEESE: I love adding feta cheese to salads. It adds protein and a nice flavor to the salad. You can either buy pre-crumbled feta cheese or you can buy a block of feta cheese and crumble it yourself.

VEGETABLES: Fresh vegetables are a great addition to this tuna salad. I used cucumber, celery, red onion, roasted red peppers, green onions and artichokes.

OLIVES: I love adding olives to my Mediterranean inspired salads. This salad uses kalamata olives that are pitted. You can use whatever you favorite olive is!

GREEK YOGURT DRESSING: The Greek yogurt dressing is my favorite to use in tuna salad recipes. It uses a plain Greek yogurt that is combined with lemon juice, olive oil and fresh dill.

HOW CAN I MODIFY THIS EASY TUNA SALAD?

VEGETABLES: As I mentioned above fresh vegetables are a great addition to this salad. You can use a variety of other vegetables like like carrots, bell peppers and tomatoes.

CHEESE: I like to use feta cheese in Mediterranean salads but you can also use goat cheese or even a shredded mozzarella cheese.

BEANS: A nice addition to salads is beans. I love that it adds protein and texture. Try using chickpeas, white beans or black beans.

HERBS: Fresh herbs can take a salad to the next level. Curly or flat leaf Italian parsley work nicely along with basil.


Why try this Mediterranean canned tuna salad recipe?

First, it’s utterly delicious and makes an ideal meal, full of vitamins, fiber, and protein. It may constitute an ideal dinner and even lunch. Moreover, the canned tuna salad is a great meal idea if you are on a slimming diet.

Secondly, this salad doesn’t contain any amount of mayonnaise.

You know, when I search for salad recipes with canned tuna, I always pick those without mayo. Otherwise, the salads are heavy and full of fats. Hence, when developing this recipe, I have been careful to make a dressing without mayonnaise which everyone will love.

Don’t get me wrong, I’m not antagonizing mayonnaise. It actually goes well with many ingredients, and it has its perks and benefits. But in my case, I just fancy light and fresh dressings. And this particular one is made of balsamic vinegar, mustard, honey, olive oil, oregano, salt, and pepper.


Beans and Tuna Salad (Italy)

Here in Italy, this beans and tuna salad is a great classic, eaten especially during the summer months to fight the growing heat. According to tradition, this dish originates in northern Tuscany, but it’s widely prepared all over the country, sometimes with regional variations. In the southern regions of Italy for instance, it’s quite common to add a few fresh chilies in place of pepper, or to use chili infused olive oil instead of the regular one.

Quick and inexpensive

This straightforward tuna salad is a super-fast lunch recipe. It is very satisfying and ideal for those times when you need to pull together a full meal as quickly as possible. In fact, it’s beyond simple to make, and it’s prepared with basic ingredients that every one of us has stocked in the pantry. It’s extremely inexpensive and great in every season of the year.

Beans and tuna salad is a delicious rustic dish, packed with proteins and characterized by the sweet sharpness of the red onion, the richness of the canned tuna and the creaminess of the cannellini beans. If you like simple recipes and strong flavors, this is definitely the recipe for you!

Canned or fresh beans?

In theory, this simple salad should be prepared with dried cannellini beans soaked overnight and then boiled, but I think canned ones work perfectly fine as well, just make sure they are not too mushy. Also, for a great result it is essential that your tuna is packed in oil and not in water.

Finally, this is the simplest and most traditional version of this tuna salad, but if you’d like to enrich it with a few extra ingredients all you have to do is to add cherry tomatoes, arugula, capers or anything else you fancy. Here in Liguria for instance, when we prepare this salad, some nice niçoise olives are almost always featured.


Watch the video: Μεσογειακή σαλάτα Ζυμαρικών με Καπνιστό Τόνο u0026 μυρωδικά-Chef στον Αέρα 31052016