The BEST Mediterranean Tuna Salad, Ready in 10 Minutes! Dietitian Recipe!

Looking for a quick, healthy, and incredibly flavorful lunch or snack? Look no further! This Mediterranean Tuna Salad recipe is your answer. Packed with the vibrant tastes of the Mediterranean, this recipe is ready in a mere 10 minutes, making it perfect for busy weeknights or a satisfying midday break. Forget bland tuna salads; this one is bursting with fresh herbs, juicy sun-dried tomatoes, salty olives, and creamy feta cheese. It’s a light yet satisfying meal that’s approved by dietitians – a true win-win! Prepare to be amazed by how easily you can create a gourmet-tasting meal with simple ingredients and minimal effort. This isn’t just a tuna salad; it’s a culinary escape to the sun-drenched shores of the Mediterranean, all from the comfort of your kitchen. Get ready to elevate your tuna salad game!

The BEST Mediterranean Tuna Salad (Ready in 10 Minutes!)

A quick and flavorful Mediterranean tuna salad bursting with sun-dried tomatoes, Kalamata olives, and feta cheese. Perfect for a light lunch or appetizer!

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Total Time 10 minutes mins

Course Appetizer, Lunch, Salad

Cuisine Mediterranean

Servings 4 servings

Calories 350 kcal

Equipment

• Medium bowl
• Small Bowl
• Whisk

Ingredients

  

Main Ingredients

• 2 cans (5 ounces each) Tuna in water drained
• 1/2 cup Sun-dried tomatoes oil-packed, drained and chopped
• 1/4 cup Kalamata olives pitted and halved
• 1/4 cup Red onion finely chopped
• 1/4 cup Feta cheese crumbled
• 2 tablespoons Fresh parsley chopped
• 2 tablespoons Olive oil
• 1 tablespoon Lemon juice
• 1 teaspoon Dijon mustard
• to taste Salt and pepper

Instructions

 

Instructions

• In a medium bowl, combine the drained tuna, sun-dried tomatoes, olives, red onion, feta cheese, and parsley.
• In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard.
• Pour the dressing over the tuna mixture.
• Gently toss to combine all ingredients thoroughly.
• Season generously with salt and freshly ground black pepper to taste. Adjust seasoning as needed.
• Serve immediately or chill for later. This salad tastes even better after sitting for a bit!
• Garnish with extra parsley or a lemon wedge before serving (optional).

Notes

For a creamier salad, add 1-2 tablespoons of plain Greek yogurt to the dressing. You can also substitute capers for the olives, or add some chopped cucumber for extra freshness. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Keyword appetizer recipe, delicious, easy, healthy, lunch recipe, mediterranean, quick, summer recipe, tuna salad

Why You’ll Love This Recipe

This Mediterranean Tuna Salad recipe is more than just a quick meal; it’s an experience. Here’s why you’ll fall in love:

• Speed and Simplicity: Ready in just 10 minutes, this recipe is perfect for busy schedules. No complicated techniques or long cooking times are required.
• Flavor Explosion: The combination of sun-dried tomatoes, Kalamata olives, red onion, feta cheese, and fresh parsley creates a truly unforgettable flavor profile. It’s a symphony of salty, sweet, tangy, and savory notes.
• Healthy and Nutritious: Packed with protein from tuna, healthy fats from olive oil, and essential vitamins and minerals from the vegetables and feta cheese, this salad is a nutritional powerhouse. It’s a guilt-free indulgence!
• Versatile: Enjoy it as a standalone meal, a sandwich filling, a salad topping, or even a cracker spread. The possibilities are endless!
• Dietitian-Approved: This recipe is designed to be both delicious and healthy, making it a perfect choice for those watching their calorie intake or following a Mediterranean-style diet.
• Budget-Friendly: The ingredients are readily available and affordable, making this a delicious and economical meal option.
• Make-Ahead Friendly: While delicious immediately, this salad tastes even better after chilling in the refrigerator for a few hours, allowing the flavors to meld together beautifully. Prepare it in advance for a stress-free lunch the next day.

Why You Should Try This Recipe

In a world of fast food and processed meals, this Mediterranean Tuna Salad stands out as a beacon of health and flavor. Here’s why you should give it a try:

• Escape the Ordinary: Tired of the same old lunchtime routine? This recipe will revitalize your palate with its unique and exciting flavors. It’s a refreshing departure from boring salads.
• Boost Your Energy Levels: The combination of lean protein and healthy fats provides sustained energy, preventing those mid-afternoon slumps.
• Support Your Health Goals: This recipe aligns perfectly with a heart-healthy diet, providing essential nutrients and antioxidants. It’s a delicious way to prioritize your well-being.
• Impress Your Guests: This Mediterranean Tuna Salad is a sophisticated yet simple dish that’s perfect for impressing friends and family. It’s elegant enough for a party but easy enough for a weeknight meal.
• Discover New Flavors: Explore the rich tapestry of Mediterranean cuisine with this recipe. It’s a fantastic opportunity to expand your culinary horizons and find new favorite ingredients.
• Embrace Simplicity: This recipe proves that healthy eating doesn’t have to be complicated or time-consuming. It’s a testament to the power of fresh, quality ingredients.
• Portion Control Made Easy: The recipe is easily adaptable to different portion sizes, making it perfect for individuals or larger groups.

Ingredients and Necessary Utensils

This section provides a detailed list of ingredients and the tools you’ll need to make the best Mediterranean Tuna Salad.

Ingredients:

• 2 cans (5 ounces each) tuna in water, drained: Choose high-quality tuna packed in water for a healthier, lower-sodium option. Look for sustainably sourced tuna whenever possible.
  Secondary Keyword: Canned tuna
• 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped: The oil-packed variety adds intense flavor and richness. You can find these in most grocery stores.
  Secondary Keyword: Sun-dried tomatoes
• 1/4 cup Kalamata olives, pitted and halved: Kalamata olives provide a salty, briny element that complements the other ingredients perfectly.
  Secondary Keyword: Kalamata olives
• 1/4 cup red onion, finely chopped: Adds a slight pungency and a beautiful color contrast. If you prefer a milder flavor, soak the chopped onion in cold water for 10 minutes before adding it to the salad.
  Secondary Keyword: Red onion
• 1/4 cup crumbled feta cheese: Provides a creamy, salty, and tangy element. Look for high-quality feta made from sheep’s milk for the best flavor.
  Secondary Keyword: Feta cheese
• 2 tablespoons fresh parsley, chopped: Fresh parsley adds a bright, herbaceous note. If fresh parsley is unavailable, you can substitute with 1 teaspoon of dried parsley.
  Secondary Keyword: Fresh parsley
• 2 tablespoons olive oil: Use extra virgin olive oil for the best flavor and health benefits.
  Secondary Keyword: Olive oil
• 1 tablespoon lemon juice: Adds brightness and acidity. Freshly squeezed lemon juice is always best.
  Secondary Keyword: Lemon juice
• 1 teaspoon Dijon mustard: Adds a subtle tang and helps emulsify the dressing.
  Secondary Keyword: Dijon mustard
• Salt and freshly ground black pepper to taste: Adjust the seasoning to your preference.

Utensils:

• Medium bowl: For combining the salad ingredients.
• Small bowl: For whisking the dressing.
• Whisk: To emulsify the dressing.
• Knife: For chopping the sun-dried tomatoes, olives, red onion, and parsley.
• Cutting board: A clean surface for chopping.
• Measuring spoons and cups: For accurate ingredient measurements.
• Serving bowl or container: To serve or store the salad.

Detailed Recipe Steps

Follow these simple steps to create the most delicious Mediterranean Tuna Salad.

1. Prepare the Ingredients: Begin by draining the two cans of tuna thoroughly. This step is crucial for preventing a watery salad. Then, finely chop the sun-dried tomatoes, halve the Kalamata olives (removing pits), and finely chop the red onion and fresh parsley. Crumble the feta cheese.
2. Combine the Salad Ingredients: In a medium bowl, gently combine the drained tuna, chopped sun-dried tomatoes, olives, red onion, crumbled feta cheese, and chopped parsley. Be careful not to overmix, as this can break up the tuna.
3. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, and Dijon mustard until well combined and slightly emulsified. Tip: A little bit of honey or maple syrup can be added for extra sweetness if desired.
4. Dress the Salad: Pour the prepared dressing over the tuna mixture. Gently toss to combine, ensuring all the ingredients are evenly coated. Avoid overmixing, as this can lead to a mushy salad.
5. Season to Taste: Add salt and freshly ground black pepper to taste. Start with a small amount and adjust as needed. Remember, the feta cheese is already quite salty, so you may not need much additional salt.
6. Serve or Chill: Serve the Mediterranean Tuna Salad immediately for the freshest taste. Alternatively, cover the bowl and chill in the refrigerator for at least 30 minutes (or up to 24 hours) to allow the flavors to meld. This will enhance the overall taste of the salad. Tip: If chilling, add the feta cheese just before serving to prevent it from becoming too soft and watery.

Tips and Variations

Here are some tips to help you make the perfect Mediterranean Tuna Salad, along with some delicious variations:

• Ingredient Alternatives: If you don’t have Kalamata olives, you can use other olives like Castelvetrano or green olives. For a creamier texture, consider adding a tablespoon of plain Greek yogurt to the dressing. You can also experiment with different herbs, such as dill or oregano.
• Vegan Version: Substitute the tuna with chickpeas or white beans, drained and rinsed. Use a vegan feta cheese alternative. Ensure the sun-dried tomatoes are oil-packed for extra flavor and richness.
• Gluten-Free: This recipe is naturally gluten-free, as it doesn’t contain any gluten-containing ingredients.
• Spice it Up: Add a pinch of red pepper flakes to the dressing for a touch of heat.
• Add Crunch: Include some chopped celery or cucumber for added texture and freshness.
• Avoid Common Mistakes: Don’t overmix the salad, as this can break up the tuna and make it mushy. Ensure the tuna is well-drained to prevent a watery salad. Don’t add too much salt, as the feta cheese is already quite salty.

Nutritional Values and Benefits

This Mediterranean Tuna Salad is not only delicious but also incredibly nutritious. While exact nutritional values depend on the specific brands of ingredients used, a serving size of approximately 1 cup will contain approximately:

• Calories: 300-350 calories
• Protein: 25-30 grams
• Fat: 15-20 grams (mostly healthy unsaturated fats from olive oil)
• Carbohydrates: 10-15 grams

Benefits of the Ingredients:

• Tuna: Excellent source of protein and omega-3 fatty acids, crucial for heart health and brain function.
• Sun-dried tomatoes: Rich in lycopene, a powerful antioxidant linked to reduced cancer risk.
• Kalamata olives: Good source of monounsaturated fats and antioxidants, beneficial for heart health.
• Red onion: Contains quercetin, an antioxidant with anti-inflammatory properties.
• Feta cheese: Provides calcium and protein, supporting bone health and muscle growth.
• Parsley: Excellent source of vitamin K and vitamin C.
• Olive oil: Rich in monounsaturated fats, promoting heart health and reducing inflammation.
• Lemon juice: Provides vitamin C and enhances iron absorption.

FAQs

Conclusion

This the BEST Mediterranean Tuna Salad, ready in 10 minutes! Dietitian recipe! is a game-changer for anyone looking for a quick, healthy, and incredibly delicious meal. With its vibrant flavors, simple preparation, and nutritional benefits, this recipe is a true winner. It’s the perfect lunch for busy days, a healthy snack, or a light dinner. Don’t forget to share your experience by leaving a comment below – and don’t hesitate to share this recipe with friends and family! Try it out and let us know how you enjoyed this amazing Mediterranean-inspired delight! For more recipe inspirations, check out our other recipes like this Mediterranean Chickpea Salad or this Whipped Feta Smash Burgers.

Pin this recipe for later!