Mediterranean Tuna Salad (Printable)
Light, protein-packed salad with tuna, fresh vegetables, and tangy lemon dressing.
# What You Need:
→ Seafood
01 - 2 cans (5 oz each) tuna in water, drained
→ Vegetables
02 - 1 cup cherry tomatoes, halved
03 - 1 small cucumber, diced
04 - 1/2 small red onion, thinly sliced
05 - 1/2 cup roasted red peppers, sliced
06 - 1/4 cup fresh parsley, chopped
07 - 1/4 cup fresh basil, chopped
→ Olives & Add-ins
08 - 1/3 cup pitted Kalamata olives, halved
09 - 2 tbsp capers, drained
→ Dressing
10 - 3 tbsp extra-virgin olive oil
11 - Juice of 1 lemon
12 - 1 tsp Dijon mustard
13 - 1 clove garlic, minced
14 - 1/2 tsp dried oregano
15 - Salt and freshly ground black pepper, to taste
# How-To:
01 - In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, roasted red peppers, parsley, basil, olives, and capers.
02 - In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, garlic, oregano, salt, and pepper until emulsified.
03 - Pour the dressing over the salad ingredients. Toss gently to combine, ensuring everything is evenly coated.
04 - If using, sprinkle with crumbled feta cheese.
05 - Serve immediately, or chill for 30 minutes to allow flavors to meld.
# Expert Tips:
01 -
- You can throw everything together in fifteen minutes flat
- The flavors actually get better after a day in the fridge
- It packs perfectly for work lunches without getting soggy
02 -
- Don't dress the salad if you're planning to keep it for more than a day
- Red onion can overpower if it sits too long so add it last for meal prep
- The tuna absorbs flavor overnight so leftovers taste even better
03 -
- Let your tuna drain thoroughly so the dressing doesn't get watered down
- Room temperature vegetables absorb dressing better than cold ones