Go Back
–+ servings
Mediterranean Tuna Salad

Delicious Mediterranean Tuna Salad with Fresh Crunch and Zest

This Mediterranean Tuna Salad is a quick, nutritious, and no-mayo option that’s customizable, making it perfect for a healthy meal.
Print Recipe Pin Recipe
Prep Time 10 minutes
Chilling Time 15 minutes
Total Time 25 minutes
Servings: 2 cups
Course: Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 5 oz Albacore Tuna, packed in olive oil Main protein source; choose olive oil for richer flavor.
  • 0.25 cup Olives, sliced Adds briny flavor; opt for green or Kalamata.
  • 0.25 cup Roasted Red Peppers, drained and chopped Brings sweetness and color.
  • 0.25 cup Red Onion, finely chopped Substitute with shallots for milder taste.
  • 0.25 cup Cucumber, English, seeded and chopped Delivers freshness and crunch.
  • 2 tbsp Capers, drained Imparts savory, tangy bursts.
  • 3 tbsp Fresh Dill, roughly chopped Enhances Mediterranean flavor.
  • 3 tbsp Fresh Parsley, roughly chopped Adds brightness and color.
  • 1 tbsp Lemon Juice Provides acidity and brightness.
  • 0.75 tsp Kosher Salt Adjust according to your taste.
  • 1-2 cloves Garlic, minced Infuses aromatic depth.
  • 0.25 tsp Black Pepper, freshly ground Adds warmth.
For Serving Options
  • 1 whole Grain Pita or Toast Enjoy a hearty base for the salad.
  • 2 cups Mixed Greens or Lettuce Cups Low-carb presentation.

Equipment

  • Mixing Bowl
  • fork
  • spatula

Method
 

Preparation Steps
  1. Gather all ingredients and chop the cucumbers, red onion, and roasted red peppers. Slice the olives and ensure the tuna is drained if using water-packed.
  2. In a medium bowl, combine drained tuna, sliced olives, chopped roasted red peppers, diced cucumber, and red onion. Add capers and use a fork to break up the tuna slightly.
  3. Incorporate chopped dill and parsley, lemon juice, minced garlic, and kosher salt. Gently fold together with a spatula.
  4. Toss the salad until mixed. Adjust seasoning with more salt or pepper to taste.
  5. Serve on mixed greens or in lettuce cups, or piled onto whole grain toast or pita bread.
  6. Allow the salad to chill in the refrigerator for 10-15 minutes before serving.

Nutrition

Serving: 1cupCalories: 250kcalCarbohydrates: 15gProtein: 30gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 60mgSodium: 600mgPotassium: 400mgFiber: 4gSugar: 2gVitamin A: 10IUVitamin C: 15mgCalcium: 4mgIron: 10mg

Notes

Use the freshest produce for enhanced flavors. Customize ingredients based on availability, balancing stronger flavors carefully. Chill before serving for best results.

Tried this recipe?

Let us know how it was!