Mediterranean Tuna Salad (Printable)
Fresh tuna salad with Mediterranean vegetables, olives, and tangy lemon dressing
# What you need:
→ Proteins
01 - 2 cans (5 oz each) tuna in olive oil, drained
→ Vegetables
02 - 1 cup cherry tomatoes, halved
03 - 1 medium cucumber, diced
04 - 1/4 red onion, finely sliced
05 - 1/2 cup roasted red peppers, sliced
06 - 1/4 cup fresh parsley, chopped
→ Add-Ins
07 - 1/3 cup Kalamata olives, pitted and halved
08 - 1/4 cup capers, rinsed
→ Dressing
09 - 1/4 cup extra virgin olive oil
10 - Juice of 1 lemon
11 - 1 garlic clove, minced
12 - 1/2 tsp dried oregano
13 - Salt and freshly ground black pepper, to taste
# Directions:
01 - Place drained tuna in a large bowl and flake gently with a fork
02 - Add cherry tomatoes, cucumber, red onion, roasted red peppers, parsley, olives, and capers to the bowl with tuna
03 - Whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl until emulsified
04 - Pour dressing over salad ingredients and toss gently to coat evenly
05 - Taste and adjust seasoning if needed. Serve immediately or refrigerate up to 2 hours for flavors to meld
# Expert Tips:
01 -
- Everything comes together in fifteen minutes with zero cooking required
- The flavors somehow taste even better after sitting in the fridge for a few hours
- It converts non salad people into salad people without them noticing what happened
02 -
- The salad keeps beautifully for about two days in the refrigerator, though the vegetables will release some moisture and soften slightly
- Adding the dressing just before serving keeps everything crisp and fresh if you are meal prepping this for weekday lunches
03 -
- Letting the salad rest for at least thirty minutes allows the flavors to meld and the vegetables to release some of their juices into the dressing
- Using tuna packed in olive oil rather than water creates a much more luxurious mouthfeel and deeper flavor