The BEST Mediterranean Tuna Salad, Ready in 10 Minutes! Dietitian Recipe!

Craving a healthy, flavorful, and incredibly quick lunch or light dinner? Look no further! This Mediterranean Tuna Salad recipe is your answer. Packed with fresh ingredients and bursting with Mediterranean flavors, it’s ready in a mere 10 minutes, making it the perfect weekday meal solution. Forget boring tuna sandwiches; this vibrant salad is a delicious and nutritious upgrade, expertly crafted by a dietitian to ensure optimal health benefits. Prepare to be amazed by how simple yet satisfying this recipe is – a true testament to the power of fresh ingredients and clever combinations.

The BEST Mediterranean Tuna Salad (Ready in 10 Minutes!)

A quick and flavorful tuna salad bursting with Mediterranean flavors. Perfect for a light lunch or a quick appetizer.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Appetizer, Lunch, Salad

Cuisine Greek, Mediterranean

Servings 2 servings

Calories 350 kcal

Equipment

• Medium Bowl
• Small Bowl
• Fork

Ingredients

  

Main Ingredients

• 2 cans (5 ounces each) Tuna in water, drained
• 1/2 cup Sun-dried tomatoes, oil-packed, drained and chopped
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup Red onion, finely chopped
• 1/4 cup Crumbled feta cheese
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 1 teaspoon Dijon mustard
• to taste Salt and freshly ground black pepper

Instructions

 

Instructions

• In a medium bowl, gently flake the drained tuna with a fork.
• Add the chopped sun-dried tomatoes, Kalamata olives, red onion, feta cheese, and parsley to the bowl.
• In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard.
• Pour the dressing over the tuna mixture.
• Gently toss to combine all ingredients.
• Season generously with salt and freshly ground black pepper to taste.
• Serve immediately on crackers, bread, or lettuce cups. Enjoy!

Notes

For a richer flavor, use tuna packed in olive oil. You can also add other vegetables like chopped cucumber or bell peppers. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.

Keyword appetizer recipe, easy, healthy, lunch recipe, mediterranean, quick, summer recipe, tuna salad

This isn’t just any tuna salad; this is the BEST Mediterranean Tuna Salad, designed for those who value both taste and nutrition. We’re going beyond the basic canned tuna and mayonnaise combination. Instead, we’re embracing the bright, sun-drenched flavors of the Mediterranean with sun-dried tomatoes, Kalamata olives, red onion, and tangy feta cheese. The result is a symphony of flavors and textures that will elevate your midday meal to a whole new level. Get ready to experience a tuna salad unlike any you’ve ever tasted before!

Why You’ll Love This Recipe

This Mediterranean Tuna Salad recipe is a game-changer for several reasons. First and foremost, it’s unbelievably fast. Ten minutes is all you need from start to finish – a godsend on busy weekdays! Secondly, it’s incredibly versatile. Serve it as a salad, stuff it into whole-wheat pita bread for a healthy wrap, or use it as a topping for your favorite crackers or vegetables. The possibilities are endless.

Thirdly, it’s bursting with flavor. The combination of sun-dried tomatoes, Kalamata olives, red onion, and feta cheese creates a delightful Mediterranean taste explosion that’s both refreshing and satisfying. The addition of fresh parsley adds a touch of aromatic freshness. Finally, and most importantly, it’s unbelievably healthy. This recipe is packed with protein, healthy fats, and essential vitamins and minerals, providing a nutritious and guilt-free meal.

This recipe is also a fantastic way to use up leftover ingredients. If you have some sun-dried tomatoes or feta cheese hanging around, this is the perfect way to incorporate them into a delicious and healthy meal. The ingredients are commonly available, making it an easy recipe to prepare even when you’re short on time. It’s the perfect recipe for meal prepping, as it tastes even better the next day!

Why You Should Try This Recipe

Are you looking for a quick, healthy, and delicious meal that doesn’t require hours in the kitchen? This Mediterranean Tuna Salad ticks all the boxes! As a dietitian, I’ve crafted this recipe to ensure it’s packed with nutritional benefits. The tuna provides lean protein, crucial for building and repairing tissues. The olive oil contributes healthy monounsaturated fats, supporting heart health. The vegetables add essential vitamins, minerals, and fiber, promoting digestive health and overall well-being.

This salad is also a great option for those following a Mediterranean diet, known for its heart-protective benefits and association with longevity. The recipe is naturally gluten-free and can easily be adapted to suit various dietary needs. Beyond its health benefits, the taste is unbeatable! This vibrant salad is perfect for lunchboxes, picnics, or a light yet satisfying dinner. Its refreshing flavours are a welcome change from heavier meals, especially during warmer months. It’s a versatile recipe that can easily be customized to your liking, making it a perfect addition to your weekly meal plan.

Compared to other tuna salad recipes, this one stands out due to its balanced nutritional profile and intense flavors. Many tuna salads rely heavily on mayonnaise, which can be high in calories and unhealthy fats. This recipe uses a light and flavorful olive oil-based dressing, offering a much healthier alternative. This Mediterranean Tuna Salad isn’t just a meal; it’s a culinary adventure – simple, wholesome, and utterly delicious!

Ingredients and Necessary Utensils

This section details the ingredients and recommended utensils for preparing the BEST Mediterranean Tuna Salad. Using high-quality ingredients enhances the taste and nutritional value of your final product. Let’s dive into the specifics!

Detailed List of Ingredients with Precise Quantities

• 2 cans (5 ounces each) tuna in water, drained: Opt for tuna packed in water, as it’s lower in calories and fat than tuna packed in oil. Ensure the tuna is well-drained before adding it to the salad to avoid a watery consistency.
• 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped: The intense flavor of sun-dried tomatoes is crucial to this recipe’s Mediterranean character. Oil-packed provides richness but remember to drain well to control the oil content.
• 1/4 cup Kalamata olives, pitted and halved: These briny olives add a salty and slightly tart counterpoint to the sweetness of the sun-dried tomatoes.
• 1/4 cup red onion, finely chopped: Red onion adds a pungent bite and vibrant color. Finely chopping prevents overpowering the other flavors. Consider soaking it briefly in ice water to mellow its sharpness if desired.
• 1/4 cup crumbled feta cheese: Crumbled feta adds a salty, tangy, and creamy texture. Choose a good-quality feta for the best flavor.
• 2 tablespoons fresh parsley, chopped: Fresh parsley adds a fresh, herbaceous note and a pop of vibrant green color. Avoid using dried parsley, as the flavor will be different.
• 2 tablespoons olive oil: Extra virgin olive oil is best, adding a healthy fat and rich flavor. The oil also helps bind the salad ingredients.
• 1 tablespoon lemon juice: Fresh lemon juice is key for the bright, citrusy flavor and acidity that balances the other ingredients. Avoid using bottled lemon juice, as it may not have the same flavor intensity.
• 1 teaspoon Dijon mustard: Dijon mustard adds a subtle tang and creaminess to the dressing. It binds the dressing nicely without overwhelming the other flavors.
• Salt and freshly ground black pepper to taste: Always season your food at the end; taste and adjust to your preference.

Recommended Tools or Utensils for Recipe Success

• Medium bowl: For combining all the salad ingredients.
• Small bowl: For whisking the dressing.
• Whisk: To ensure a smooth and emulsified dressing.
• Can opener: For opening the cans of tuna.
• Cutting board: For chopping the sun-dried tomatoes, olives, red onion, and parsley.
• Sharp knife: For precise and even chopping.
• Measuring cups and spoons: For accurate ingredient measurements.
• Fork: For flaking the tuna (if it’s in large chunks).
• Serving bowl or container: For serving and storing the salad.

Detailed Recipe Steps

This step-by-step guide will walk you through preparing this delicious and healthy Mediterranean Tuna Salad.

1. Prepare the Ingredients: Begin by draining the two cans of tuna thoroughly. Gently flake any large chunks of tuna with a fork. Chop the sun-dried tomatoes, Kalamata olives, and red onion into small, bite-sized pieces. Finely chop the fresh parsley. Crumble the feta cheese.
2. Combine the Salad Ingredients: In a medium-sized bowl, combine the drained tuna, chopped sun-dried tomatoes, olives, red onion, crumbled feta cheese, and chopped parsley. Gently toss to combine all the ingredients. **Be gentle to avoid breaking up the feta cheese too much.**
3. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard until the mixture is smooth and well-emulsified. **Ensure the ingredients are well incorporated for a creamy, balanced dressing.**
4. Dress the Salad: Pour the dressing over the tuna mixture. Gently toss to coat all the ingredients evenly. **Avoid over-mixing, as this can make the salad soggy.**
5. Season and Serve: Season the salad with salt and freshly ground black pepper to taste. Taste and adjust seasoning as needed. Serve immediately, or chill in the refrigerator for later. The flavors meld beautifully when chilled, so don’t be afraid to refrigerate for an hour or two before serving.

Tips and Variations

Here are some helpful tips and variations to make this recipe even better!

• Ingredient Alternatives: If you don’t have Kalamata olives, you can substitute them with another type of olive, such as Castelvetrano or green olives. For a vegan option, omit the feta cheese and use vegan feta or nutritional yeast for a cheesy flavor. You could also substitute the tuna with chickpeas for a vegan version.
• Spice it Up: Add a pinch of red pepper flakes to the dressing for a touch of heat.
• Add More Vegetables: Feel free to add other vegetables, such as chopped cucumber, bell peppers, or cherry tomatoes, to increase the nutritional value and add more texture and flavor to the salad.
• Herb Variations: Experiment with other herbs, such as dill or oregano, to complement the Mediterranean flavors.
• Serving Suggestions: Serve the salad on its own, on top of mixed greens, or use it as a filling for sandwiches, wraps, or pita bread. It also makes a great topping for baked potatoes or crackers.
• Avoid Common Mistakes: Don’t over-mix the salad, as this can make it soggy. Make sure all ingredients are well-drained to avoid a watery salad. Taste and adjust the seasoning accordingly.

Nutritional Values and Benefits

This Mediterranean Tuna Salad is a powerhouse of nutrition. A single serving (approximately 1 cup) provides a balanced blend of macronutrients and micronutrients. While exact nutritional values can vary based on specific ingredients used, a general estimate includes:

• Calories: Approximately 350-400 calories per serving. This can be adjusted based on the amount of olive oil used and the type of feta cheese.
• Protein: High protein content from the tuna, essential for muscle building and repair.
• Healthy Fats: Beneficial monounsaturated fats from olive oil, supporting heart health and providing satiety.
• Carbohydrates: Moderate carbohydrate content, primarily from sun-dried tomatoes and red onion, providing sustained energy.
• Vitamins and Minerals: Rich in Vitamin D, Vitamin B12, Omega-3 fatty acids, iron, and calcium. These nutrients support various bodily functions and contribute to overall health and well-being.

Benefits of Key Ingredients:

• Tuna: Excellent source of protein and omega-3 fatty acids, promoting heart health and reducing inflammation.
• Olive Oil: Rich in monounsaturated fats, reducing the risk of heart disease and promoting brain health.
• Sun-dried Tomatoes: Packed with antioxidants and lycopene, a powerful antioxidant linked to reduced cancer risk.
• Kalamata Olives: Good source of monounsaturated fats and antioxidants, beneficial for heart health and blood pressure regulation.
• Feta Cheese: Provides calcium and protein, essential for bone health and muscle function.
• Red Onion: Contains quercetin, a powerful antioxidant with anti-inflammatory properties.
• Parsley: Good source of vitamin K, vitamin C, and beta-carotene, boosting immune function.

FAQs

Conclusion

This the BEST Mediterranean Tuna Salad, ready in 10 minutes! Dietitian recipe! is a quick, healthy, and incredibly flavorful meal that’s perfect for busy weeknights or a light lunch. Its Mediterranean flavors are refreshing and satisfying, making it a delicious alternative to traditional tuna salad. The recipe is packed with protein, healthy fats, and essential vitamins and minerals. Remember to adjust seasoning to your personal preference, and don’t hesitate to experiment with different herbs and vegetables to customize it to your liking. It’s a perfect weeknight dinner that the whole family can enjoy!

Have you tried this recipe? Share your experience in the comments below! Don’t forget to share this recipe with your friends and family. Looking for more delicious and healthy recipe ideas? Check out our other recipes for inspiration! For instance, try our Asparagus Lemon Basil Ricotta Stuffed Shells or our creamy Tortellini with Cream and Spinach with Shrimp! You can also find more inspiring ideas on our Pinterest board!