Mediterranean Diet Spicy Tuna
Looking to elevate your weeknight meals with bold Mediterranean flavors? This quick and easy Mediterranean Diet Spicy Tuna recipe is the perfect balance of healthy and indulgent, featuring flaky canned tuna in olive oil, vibrant cherry tomatoes, briny kalamata olives, and tangy capers. A touch of red chili flakes and fresh garlic add a spicy kick, while a drizzle of lemon juice and sprinkle of parsley brighten every bite. Ready in just 15 minutes, this protein-packed dish can be served over a bed of peppery arugula for a salad-style presentation or enjoyed on its own as a flavorful main. Perfect for fans of quick Mediterranean recipes, spicy tuna dishes, and no-fuss cooking!
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Recipe Information
Ingredients
- 2 5-ounce cans canned tuna (in olive oil)
- 2 tablespoons extra-virgin olive oil
- 0.5 teaspoons red chili flakes
- 2 cloves garlic cloves, minced
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and halved
- 2 tablespoons capers, rinsed
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley, chopped
- 0.25 teaspoons sea salt
- 0.25 teaspoons ground black pepper
- 2 cups arugula (optional, for serving)
Instructions
Drain the canned tuna, reserving about 1 tablespoon of the olive oil for added flavor.
Heat the extra-virgin olive oil in a large skillet over medium heat.
Add the minced garlic and red chili flakes to the skillet and sauté for 1-2 minutes until fragrant.
Add the cherry tomatoes, kalamata olives, and capers to the skillet. Cook for 2-3 minutes, stirring occasionally, until the tomatoes soften slightly.
Gently fold in the tuna along with the reserved olive oil from the can. Cook for 1 minute to warm the tuna and allow the flavors to combine.
Turn off the heat and stir in the lemon juice, fresh parsley, sea salt, and ground black pepper.
Serve immediately over a bed of arugula for a fresh salad-style dish or enjoy on its own.
Nutrition Facts
Calories |
1140 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.2 g | 100% | |
| Saturated Fat | 11.9 g | 60% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 142 mg | 47% | |
| Sodium | 3418 mg | 149% | |
| Total Carbohydrate | 21.5 g | 8% | |
| Dietary Fiber | 8.0 g | 29% | |
| Total Sugars | 6.0 g | ||
| Protein | 87.7 g | 175% | |
| Vitamin D | 14.2 mcg | 71% | |
| Calcium | 243 mg | 19% | |
| Iron | 8.0 mg | 44% | |
| Potassium | 1434 mg | 31% | |
*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.
