Mediterranean Diet Homemade Tuna Salad
Elevate your lunchtime routine with this vibrant Mediterranean Diet Homemade Tuna Salad, a healthy and flavor-packed dish that's ready in just 15 minutes! This no-cook recipe combines protein-rich canned tuna in olive oil with crisp cucumber, sweet cherry tomatoes, zesty red onion, and briny kalamata olives, all tossed with creamy feta cheese and fresh parsley. The tangy dressing, made with fresh lemon juice, extra virgin olive oil, and aromatic dried oregano, ties all the ingredients together beautifully. Served atop a bed of fresh mixed greens, this salad is perfect as a light yet satisfying meal. Whether you're embracing the Mediterranean diet or just craving a wholesome, quick salad, this recipe offers a delightful balance of taste and nutrition with every bite.
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Recipe Information
Ingredients
- 2 cans (5 oz each) canned tuna in olive oil
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.25 cup kalamata olives
- 0.5 cup feta cheese
- 2 tablespoons fresh parsley
- 2 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 4 cups mixed greens
Instructions
Drain the canned tuna, leaving a little oil to enhance flavor, and place it in a large mixing bowl.
Cut the cherry tomatoes in half and add them to the bowl.
Dice the cucumber into small chunks and add them to the bowl.
Finely chop the red onion and add to the mixture.
Slice the kalamata olives in half and add them to the salad base.
Crumble the feta cheese into the bowl.
Chop the fresh parsley finely and add it to the mix.
In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper.
Pour the dressing over the tuna salad and toss gently to combine all ingredients, ensuring they are evenly coated.
Arrange the mixed greens on a serving platter or individual plates.
Spoon the tuna salad mixture on top of the mixed greens.
Serve the salad immediately, or chill in the refrigerator for up to 2 hours to allow the flavors to meld.
Nutrition Facts
Calories |
1393 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 108.4 g | 139% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 209 mg | 70% | |
| Sodium | 3681 mg | 160% | |
| Total Carbohydrate | 31.9 g | 12% | |
| Dietary Fiber | 9.9 g | 35% | |
| Total Sugars | 11.7 g | ||
| Protein | 79.1 g | 158% | |
| Vitamin D | 14.5 mcg | 72% | |
| Calcium | 598 mg | 46% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 1981 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
