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Mediterranean Tuna Salad

Mediterranean Tuna Salad: A Fresh Twist for Quick Meals

Mediterranean Tuna Salad is a quick and healthy meal, bursting with vibrant flavors while keeping calorie count in check.
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Prep Time 10 minutes
Chilling Time 10 minutes
Total Time 20 minutes
Servings: 2 servings
Course: Lunch
Cuisine: Mediterranean
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 5 oz Canned White Albacore Tuna packed in olive oil for extra richness
  • 1/4 cup Sliced Olives green or Kalamata can be used
  • 1/4 cup Roasted Red Peppers fresh ones can work too but will need roasting
  • 1/4 cup Finely Chopped Red Onion soak in cold water for 10 minutes for milder taste
  • 1/4 cup Chopped English Cucumber be sure to seed it to minimize moisture
  • 2 tablespoons Capers give them a rinse if too briny
  • 3 tablespoons Fresh Dill swap for parsley if preferred
  • 3 tablespoons Fresh Parsley consider using basil instead
  • 1 tablespoon Fresh Lemon Juice lime juice is a substitute
  • 1/4 teaspoon Kosher Salt adjust according to other ingredients' saltiness
  • 1-2 cloves Garlic minced, increase for bolder flavor
  • 1/4 teaspoon Freshly Ground Black Pepper
For a Creamy Addition (Optional)
  • 2-3 tablespoons Greek Yogurt for added creaminess without mayo

Equipment

  • mixing bowl

Method
 

Step‑by‑Step Instructions
  1. Gather all your fresh ingredients. Dice the cucumbers, chop the red onion finely, and slice the olives and roasted red peppers. Mince the garlic and roughly chop the dill and parsley.
  2. In a mixing bowl, add the drained tuna, sliced olives, roasted red peppers, chopped cucumbers, and red onions. Fold in the capers, chopped dill, parsley, minced garlic, fresh lemon juice, kosher salt, and pepper. Stir gently.
  3. Gently toss the ingredients together until well combined, about 1-2 minutes, adjusting seasoning as necessary.
  4. Serve immediately or let it chill in the refrigerator for 10 minutes before serving over greens, in pita, or on its own.

Nutrition

Serving: 1servingsCalories: 250kcalCarbohydrates: 10gProtein: 30gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gCholesterol: 45mgSodium: 480mgPotassium: 500mgFiber: 2gSugar: 2gVitamin A: 15IUVitamin C: 30mgCalcium: 2mgIron: 8mg

Notes

Store in an airtight container for up to 2 days. Avoid freezing to maintain texture. Refresh with lemon juice or herbs before serving.

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