Mediterranean Diet Pizza Tonno e Cipolla
Savor the vibrant flavors of the Mediterranean with this Pizza Tonno e Cipolla, a health-conscious twist on a classic Italian favorite. Anchored by nutrient-packed whole wheat pizza dough, this recipe combines the richness of canned tuna in olive oil with the subtle sweetness of thinly sliced red onions, briny capers, and juicy cherry tomatoes. Fresh mozzarella melts into creamy goodness while a final touch of peppery arugula and fragrant basil brings garden-fresh brightness. Seasoned with crushed red pepper flakes, sea salt, and black pepper, this pizza is baked to perfection for a golden crust and bubbling cheese. Easy to prepare in under 40 minutes, it’s a Mediterranean diet-friendly dish that’s perfect for weeknight dinners or casual gatherings. Healthy, delicious, and loaded with essential nutrients, this Mediterranean Diet Pizza Tonno e Cipolla will transport your taste buds straight to the sunny coastal shores.
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Recipe Information
Ingredients
- 1 ball (approx. 12 inches in diameter) whole wheat pizza dough
- 2 tablespoons extra-virgin olive oil
- 1 can (5 oz) canned tuna in olive oil
- 1 medium, thinly sliced red onion
- 2 tablespoons capers
- 6 oz, sliced fresh mozzarella cheese
- 8 pieces, halved cherry tomatoes
- 1 cup arugula
- 5 leaves, torn fresh basil leaves
- 0.5 teaspoons crushed red pepper flakes
- 0.5 teaspoons sea salt
- 0.25 teaspoons black pepper
Instructions
Preheat your oven to 475°F (245°C) and place a pizza stone or baking sheet inside to heat up.
On a lightly floured surface, roll out the whole wheat pizza dough into a 12-inch circle.
Carefully transfer the dough to a piece of parchment paper for easier handling.
Brush 1 tablespoon of extra-virgin olive oil over the surface of the dough.
Drain the canned tuna and flake it with a fork into small pieces.
Evenly distribute the tuna, sliced red onion, and capers over the pizza dough.
Arrange the fresh mozzarella slices over the top and scatter cherry tomato halves evenly.
Remove the preheated pizza stone or baking sheet from the oven. Slide the parchment paper with the pizza onto the stone or sheet.
Bake in the preheated oven for 12-15 minutes until the crust is golden and the cheese is bubbly and slightly browned.
While the pizza is baking, in a small bowl, toss the arugula with the remaining 1 tablespoon of extra-virgin olive oil.
Once baked, remove the pizza from the oven and let it rest for 2 minutes.
Scatter the arugula and fresh basil leaves over the cooked pizza.
Sprinkle with crushed red pepper flakes, sea salt, and black pepper.
Slice and serve hot, enjoying your flavorful Mediterranean Diet Pizza Tonno e Cipolla!
Nutrition Facts
Calories |
448 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.7 g | 28% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 41 mg | 14% | |
| Sodium | 850 mg | 37% | |
| Total Carbohydrate | 39.6 g | 14% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 2.5 g | ||
| Protein | 25.8 g | 52% | |
| Vitamin D | 1.8 mcg | 9% | |
| Calcium | 260 mg | 20% | |
| Iron | 2.7 mg | 15% | |
| Potassium | 310 mg | 7% | |
*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.
