Mediterranean Diet Tuna Salad on Toast
Elevate your lunchtime routine with this vibrant Mediterranean Diet Tuna Salad on Toast, a healthy and satisfying meal loaded with bold, fresh flavors. Featuring high-quality canned tuna packed in olive oil, this recipe combines juicy cherry tomatoes, crisp cucumber, savory kalamata olives, and a sprinkle of fresh parsley for a colorful medley of Mediterranean-inspired ingredients. Tossed in a zesty lemon-olive oil dressing seasoned with oregano and black pepper, this protein-packed salad is perfectly balanced and refreshingly light. Served atop toasted whole grain bread—and optionally garnished with baby spinach or arugula for added greens—this dish brings together heart-healthy ingredients and irresistible flavor in just 20 minutes. Perfect for busy weekdays or leisurely brunches, this tuna salad on toast is proof that simplicity can be utterly delicious!
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Recipe Information
Ingredients
- 2 cans canned tuna (in olive oil, drained)
- 1 cup cherry tomatoes, halved
- 0.5 cup cucumber, diced
- 0.25 cup red onion, finely chopped
- 0.25 cup kalamata olives, sliced
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 teaspoon dried oregano
- 0.25 teaspoon black pepper, freshly ground
- 4 pieces whole grain bread slices
- 1 cup baby spinach or arugula (optional, for garnish)
Instructions
1. Drain the canned tuna and transfer it to a large mixing bowl. Flake it gently with a fork.
2. Add the cherry tomatoes, cucumber, red onion, kalamata olives, and fresh parsley to the bowl with the tuna. Mix gently to combine.
3. In a separate small bowl, whisk together the lemon juice, extra virgin olive oil, dried oregano, and black pepper to create the dressing.
4. Pour the dressing over the tuna mixture and toss lightly to coat all the ingredients evenly.
5. Toast the whole grain bread slices until golden and crisp, either in a toaster or under a broiler.
6. Optional: Layer baby spinach or arugula on top of the toast for added greens.
7. Spoon the Mediterranean tuna salad onto the prepared toast slices, dividing evenly among the 4 slices.
8. Serve immediately and enjoy this healthy and flavorful Mediterranean-inspired meal!
Nutrition Facts
Calories |
1174 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.0 g | 69% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 2529 mg | 110% | |
| Total Carbohydrate | 72.3 g | 26% | |
| Dietary Fiber | 17.3 g | 62% | |
| Total Sugars | 15.2 g | ||
| Protein | 102.3 g | 205% | |
| Vitamin D | 16.7 mcg | 83% | |
| Calcium | 327 mg | 25% | |
| Iron | 13.2 mg | 73% | |
| Potassium | 2039 mg | 43% | |
*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.
