10-Min Mediterranean Tuna Salad (Bold & Healthy)
User Reviews
5
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Prep Time
10 mins
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Servings
6 people
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Calories
1937 kcal
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Course
Salad
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Cuisine
Mediterranean
10-Min Mediterranean Tuna Salad (Bold & Healthy)
Description
The 10-Min Mediterranean Tuna Salad uses canned tuna as the protein base mixed with fresh vegetables including celery stalks, English cucumber, radishes, green and red onions, kalamata olives, and an abundance of fresh chopped parsley and mint leaves. These ingredients provide contrasting textures of crunchy vegetables and tender tuna with briny notes from the olives.
The dressing is a bold Dijon mustard vinaigrette enhanced by the zest and juice of lime, extra virgin olive oil, sumac for a mild citrusy spice, salt, pepper, and optional crushed red pepper flakes for heat. This dressing coats the salad ingredients evenly, imparting a bright, tangy, and herbaceous flavor that complements the tuna and vegetables.
After combining, the salad is refrigerated for at least 30 minutes to let flavors meld before serving. It pairs well with various serving styles such as in wraps, sandwiches, or atop roasted tomatoes. The recipe suggests using wild-caught tuna packed in water for quality and notes that the dressing and chopped vegetables can be prepared in advance for convenience.
Leftovers keep well refrigerated up to three days, maintaining their fresh flavors. This salad is a practical option for a healthy, no-cook meal featuring Mediterranean ingredients and fresh citrus accents.
Ingredients
For the Zesty Dijon Mustard Dressing
- 2 1/2 teaspoon Dijon mustard good quality
- lime zest of 1
- 1 1/2 lime juice of
- 1/3 cup extra virgin olive oil
- 1/2 tsp sumac
- Pinch kosher salt
- Pinch black pepper
- 1/2 teaspoon crushed red pepper flakes optional
For the Tuna Salad
- 3 cans tuna 5 ounces each (use quality tuna of your choice
- 2 1/2 celery chopped, stalks
- 1/2 cucumber chopped, English variety
- 4-5 radish stems removed, chopped
- 3 green onion both white and green parts, chopped
- 1/2 red onion finely chopped, medium
- 1/2 cup kalamata olives halved, pitted
- 1 parsley stems removed, chopped (about 1 cup chopped fresh parsley, bunch
- 10-15 mint stems removed, finely chopped (about 1/2 cup chopped fresh mint, fresh leaves
Instructions
- To make the zesty mustard vinaigrette, in a small bowl, whisk together the Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, salt and pepper, and crushed pepper flakes (if using), and whisk again until well-blended. Set aside briefly.
- To make the tuna salad, in a large salad bowl, combine the tuna with the chopped vegetables, Kalamata olives, chopped fresh parsley and mint leaves. Mix gently with a wooden spoon.
- Pour the dressing over the tuna salad. Mix again to make sure the tuna salad is evenly coated with the dressing. Cover and refrigerate for half an hour before serving. When ready to serve, toss the salad gently to refresh.
Notes
- Use wild-caught Albacore or Yellowfin tuna packed in water for best quality.
- Dressing can be prepared and stored ahead of time in the refrigerator.
- Chopped vegetables can be stored separately in airtight containers for convenience.
- Serve the salad in pita sandwiches, wraps, or over roasted tomatoes.
- Keep leftovers refrigerated for up to 3 days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people
Amount Per Serving
Calories 1937 kcal
% Daily Value*
| Calories | 193.7kcal | 10% |
| Carbohydrates | 5.6g | 2% |
| Protein | 12.1g | 24% |
| Fat | 14.7g | 23% |
| Saturated Fat | 1.9g | 10% |
| Polyunsaturated Fat | 1.7g | 10% |
| Monounsaturated Fat | 10.1g | 51% |
| Cholesterol | 20mg | 7% |
| Sodium | 371.8mg | 15% |
| Potassium | 267.7mg | 6% |
| Fiber | 1.9g | 8% |
| Sugar | 1.5g | 3% |
| Vitamin A | 1068.5IU | 21% |
| Vitamin C | 21mg | 23% |
| Calcium | 42.3mg | 4% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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