MEDITERRANEAN TUNA SALAD

MEDITERRANEAN TUNA SALAD

Mediterranean Tuna Salad is a quick and refreshing recipe that brings together simple yet flavourful ingredients for a healthy meal or snack. This vibrant salad features flaky canned tuna tossed with diced cucumber and cherry tomatoes, dressed lightly with olive oil and lemon juice to highlight its Mediterranean character. Perfect for a light lunch, post-workout bite or appetiser, this dish delivers protein, fibre and essential nutrients without any fuss. With no cooking required, it’s ideal for busy days when you want something nutritious and satisfying. Naturally low-carb, gluten-free and dairy-free, it suits a variety of dietary needs while delivering big flavour. The cool and crisp veggies pair beautifully with the savoury tuna and the lemony olive oil dressing adds a bright finish. Serve it on its own, over greens or in a lettuce wrap for a deliciously healthy experience.

RECIPE CATEGORY

Lunch

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

No-Cook

OCCASION/HOLIDAY

Back to School

SPECIAL CONSIDERATION/DIETARY CONCERNS

Low Fat

DISH TYPE

Salad

INGREDIENTS

Here is a list of ingredients for Mediterranean Tuna Salad:

• ¼ cup canned tuna, drained

• 1 tablespoon diced cucumber

• 1 tablespoon cherry tomatoes

• ½ teaspoon lemon juice

• ½ teaspoon olive oil

FULL NUTRITIONAL INFORMATION

• Calories: 56.5 kcal

• Carbohydrates: 0.8 g

• Protein: 7.6 g

• Fat: 2.7 g

• Saturated Fat: 0.4 g

• Fiber: 0.2 g

• Sugar: 0.5 g

• Sodium: 95.8 mg

• Potassium: 107 g

• Vitamin D: 0.5 mg

• Calcium: 8.9 mg

• Iron: 0.7 mg

• Cholesterol:  13.9 mg

PREPARATION

These steps are followed for the preparation of Mediterranean Tuna Salad:

• Drain The Tuna: Open the canned tuna and drain it thoroughly to remove excess water.

• Chop The Vegetables: Dice the cucumber and halve or quarter the cherry tomatoes, depending on size.

• Combine Ingredients: In a small bowl, add the drained tuna, cucumber and cherry tomatoes.

• Make Dressing: In a separate small bowl or directly in the salad, mix the olive oil and lemon juice.

• Toss To Coat: Pour the dressing over the tuna and vegetables. Toss gently to combine and coat all ingredients.

• Serve Fresh: Plate and serve immediately as a light meal or refreshing side.

PREP TIME

5 minutes

COOKING TIME

0 minutes

TIPS

• Use Chunk Tuna: Chunk light or solid white tuna gives the best texture for salads.

• Chop Uniformly: Small and even vegetable pieces ensure balanced bites and visual appeal.

• Adjust Flavour: Add a pinch of salt or pepper if desired to enhance taste.

• Serve Chilled: For a more refreshing salad, chill the ingredients before assembling.

• Drain Well: Excess water from tuna can make the salad watery, so draining is essential.

VARIATIONS

• Add Red Onion: A teaspoon of finely chopped red onion adds zing.

• Include Fresh Herbs: Mix in chopped parsley, dill or basil for aromatic depth.

• Make It A Wrap: Serve in a whole wheat tortilla or lettuce cup for a portable option.

• Boost Fibre: Add a tablespoon of cooked chickpeas or lentils.

• Add Feta: For a more traditional Mediterranean flavour, sprinkle crumbled feta on top.

PREPPING AND STORAGE

• Fridge Storage: Store leftovers in an airtight container in the fridge for up to 2 days.

• Meal Prep Tip: Prep the veggies and portion the tuna ahead, keeping the dressing separate until ready to eat.

• Avoid Freezing: This recipe is best enjoyed fresh and is not suitable for freezing due to texture changes in the vegetables.