Mediterranean Tuna Salad
User Reviews
5
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Prep Time
10 mins
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Total Time
10 mins
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Servings
2
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Calories
231 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Tuna Salad
Description
This salad starts with canned white albacore tuna mixed with sliced olives and diced roasted red bell peppers, providing both saltiness and mild sweetness. Fresh ingredients, including finely chopped red onion and seeded English cucumber, contribute crunch and freshness, while capers add another layer of briny sharpness. The inclusion of finely minced garlic and a generous amount of fresh dill and parsley brings a fragrant, herbal note.
Tossing these ingredients together with fresh lemon juice, kosher salt, and freshly ground black pepper creates a well-seasoned salad that highlights both the sea flavors and herbaceous brightness. The salad is flexible to serve on toast, pita bread, or wrapped in lettuce cups. It can also function as a satisfying light meal or accompaniment to larger dishes.
Additional olive oil can be added for moisture when using tuna packed in water, and the garlic and seasonings can be adjusted to taste to suit personal preferences.
Ingredients
- 2 5 oz white albacore tuna if using tuna packed in water, you’ll want to add 2 tablespoons of olive oil to the salad, cans, packed in olive oil
- ¼ cup olives green, Kalamata, or your favorite variety, sliced
- ¼ cup red bell pepper drained and chopped, roasted
- ¼ cup onion red, finely chopped
- ¼ cup English cucumber , seeded and chopped
- 2 tablespoons capers , drained
- 3 tablespoons dill roughly chopped, fresh
- 3 tablespoons parsley roughly chopped, fresh
- 1 tablespoon lemon juice fresh, 1 teaspoon, plus
- ¼ teaspoon kosher salt
- 1-2 cloves garlic , minced
- ¼ teaspoon kosher salt
- ¼ teaspoon black pepper freshly ground
Instructions
- Add all of the ingredients to a medium-sized bowl and toss to combine. Taste, and season with more salt and pepper if needed. Serve on toast, pita bread, over lettuces, or in lettuce cups.
Notes
- If using tuna packed in water, add 2-3 tablespoons of olive oil to enrich the salad's texture and flavor.
- Adjust garlic quantity according to taste; adding an extra clove can enhance flavor.
- For a creamy variation, incorporate 2-3 tablespoons of Greek yogurt into the salad before serving.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 231 kcal
% Daily Value*
| Calories | 231kcal | 12% |
| Carbohydrates | 6g | 2% |
| Protein | 27g | 54% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 31mg | 10% |
| Sodium | 1704mg | 71% |
| Potassium | 469mg | 10% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 752IU | 15% |
| Vitamin C | 22mg | 24% |
| Calcium | 44mg | 4% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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