Tuna Tomato Salad
Bright, fresh, and irresistibly simple, this Tuna Tomato Salad is the perfect balance of vibrant flavors and wholesome ingredients. Featuring flaky canned tuna, sweet cherry tomatoes, crisp cucumber, and aromatic parsley all tossed together in a zesty homemade dressing of olive oil, lemon juice, and garlic, this salad is a versatile delight that works as a light lunch, side dish, or healthy dinner option. The punch of red onion adds a bold contrast, while optional baby spinach or mixed greens create a refreshing base for added texture and nutrients. Ready in just 15 minutes and requiring no cooking, this high-protein, gluten-free recipe is ideal for busy weeknights and meal prepping alike. Serve it chilled or at room temperature for a Mediterranean-inspired dish that’s as visually appealing as it is delicious. Keywords: tuna tomato salad recipe, easy no-cook salad, healthy Mediterranean recipe, gluten-free tuna salad.
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Recipe Information
Ingredients
- 2 cans (5 oz each) Canned tuna (in water or olive oil, drained)
- 2 cups Cherry tomatoes (halved)
- 1 medium Cucumber (diced)
- 0.25 cup Red onion (thinly sliced)
- 2 tablespoons Fresh parsley (chopped)
- 3 tablespoons Olive oil
- 2 tablespoons Fresh lemon juice
- 1 clove Garlic (minced)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 cups Baby spinach or mixed greens (optional)
Instructions
Drain the tuna and transfer it to a large mixing bowl. Use a fork to break it into smaller chunks.
Add the halved cherry tomatoes, diced cucumber, sliced red onion, and chopped parsley to the bowl with the tuna.
In a small bowl, whisk together olive oil, fresh lemon juice, minced garlic, salt, and black pepper to create the dressing.
Pour the dressing over the tuna and vegetables. Gently toss everything together to ensure it's evenly coated.
If using baby spinach or mixed greens, layer them on a serving platter or individual plates.
Spoon the tuna tomato mixture over the greens if desired, or serve it as is.
Taste and adjust seasoning if needed before serving. Serve chilled or at room temperature.
Nutrition Facts
Calories |
595 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.2 g | 57% | |
| Saturated Fat | 6.8 g | 34% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 20 mg | 7% | |
| Sodium | 1468 mg | 64% | |
| Total Carbohydrate | 32.7 g | 12% | |
| Dietary Fiber | 8.9 g | 32% | |
| Total Sugars | 15.0 g | ||
| Protein | 23.6 g | 47% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 228 mg | 18% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 2031 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.
