Mediterranean Tuna Salad (Printable View)

Tuna with fresh vegetables, olives, and lemon dressing for a quick, healthy meal.

# Ingredient List:

→ 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

# How to Make It:

01 - Place drained tuna in a large mixing 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 the tuna.
03 - Whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a small bowl or jar until fully emulsified.
04 - Pour the dressing over the salad mixture and toss gently to coat all ingredients evenly.
05 - Taste and adjust seasoning as needed. Serve immediately or refrigerate up to 2 hours to allow flavors to meld.

# Expert Suggestions:

01 -
  • No cooking required just assembling beautiful ingredients
  • Gets even better after an hour in the fridge making it perfect for meal prep
02 -
  • Let the salad sit for at least 15 minutes before serving so the flavors can develop
  • The tuna packed in olive oil is worth seeking out but if you can only find water packed just add an extra tablespoon of olive oil to the dressing
03 -
  • Taste the olives and capers before adding salt since they are already quite salty on their own
  • Let the garlic sit in the lemon juice for a few minutes before whisking in the oil to mellow its raw bite

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