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Mediterranean Tuna Salad

Mediterranean Tuna Salad: Fresh, Quick, and Deliciously Simple

This Mediterranean Tuna Salad is a quick, refreshing dish full of flavor, making it a perfect healthy option for any meal.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cans tuna (canned, packed in olive oil) Use high-quality tuna for the best flavor and richness.
  • 1/2 cup Kalamata olives (pitted, halved) Adds savory, briny notes; substitute with green olives if preferred.
  • 1/2 cup feta cheese (crumbled) Contributes creaminess and tanginess; can be swapped for goat cheese or plant-based feta.
  • 1/4 medium red onion (finely diced) Offers a sharp bite; soak in ice water for 10 minutes to mellow if too pungent.
  • 1/4 cup fresh parsley (chopped) Enhances freshness; remember, fresh herbs are essential for the best taste.
  • 2 tablespoons fresh dill (chopped) Adds a fragrant quality; omit if unavailable or replace with tarragon for a different flavor.
For the Dressing
  • 2 tablespoons lemon juice Provides acidity and brightness; always opt for fresh lemon juice for the best results.
  • 3 tablespoons extra virgin olive oil Enhances flavor and texture; choose high-quality oil for a richer taste.
  • 1 teaspoon dried oregano Adds authentic Mediterranean flavor; use fresh oregano for an even more intense aroma.
  • to taste salt Essentials for seasoning; adjust according to your taste preferences.
  • to taste black pepper Essentials for seasoning; adjust according to your taste preferences.

Equipment

  • Mixing Bowl
  • whisk
  • Spatula
  • Fork

Method
 

Step-by-Step Instructions for Mediterranean Tuna Salad
  1. Start by opening your canned tuna packed in olive oil. Drain the liquid thoroughly and transfer the tuna into a medium-sized mixing bowl. Use a fork to gently flake the tuna into bite-sized pieces.
  2. Add the halved Kalamata olives, crumbled feta cheese, finely diced red onion, chopped parsley, and dill to the bowl with the tuna. Gently combine all the ingredients.
  3. In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper until well emulsified and smooth.
  4. Pour the vinaigrette over the tuna mixture. Gently fold together the ingredients using a spatula to coat everything without breaking down the tuna too much.
  5. Once mixed, your Mediterranean Tuna Salad is ready to be served. You can enjoy it immediately or refrigerate for about 30 minutes to enhance the flavors further.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 8gProtein: 28gFat: 22gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 15gCholesterol: 60mgSodium: 600mgPotassium: 400mgFiber: 2gSugar: 1gVitamin A: 500IUVitamin C: 5mgCalcium: 200mgIron: 2mg

Notes

Always opt for high-quality tuna packed in olive oil for the best flavor. Letting the salad sit in the refrigerator allows the flavors to meld beautifully.

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