The Mediterranean region, celebrated for its vibrant flavors and health benefits, offers culinary treasures that are as delightful to the palate as they are beneficial for the body. Our Mediterranean Tuna Salad recipe brings this essence right to your plate. A delightful blend of tender tuna, crunchy cucumbers, juicy tomatoes, and briny olives, this salad is a burst of sunshine and taste in every bite.
The dressing, a blend of olive oil, tangy lemon, aromatic sumac, and earthy oregano, brings everything together in perfect harmony. Whether you’re enjoying it on a warm summer afternoon, packing it for a road trip, or simply looking for a light, nourishing meal, this salad promises to be a refreshing, healthful choice.
If you love this then don’t forget to check out our Quinoa Chickpea Salad recipe and this Taco Salad in a Jar!
Mediterranean Tuna Salad
Recipe Author
Refresh your palate with this Mediterranean-inspired tuna salad. It bursts with flavors from fresh vegetables, artichoke hearts, and Kalamata olives, all tossed together with flaky tuna. Drizzled with a zesty dressing and accented with aromatic herbs, it's a light yet satisfying dish.
Ingredients
Salad
- 1 can tuna
- 2 lebanese cucumbers
- 1 cup cherry tomatoes
- 1 purple onion
- ½ red bell pepper
- ½ cup artichoke hearts
- ¼ cup Kalamata olives
- ⅛ cup parsley
- ⅛ cup mint
Dressing
- ¼ cup olive oil
- 1 tbsp mustard
- 1 tbsp honey
- ⅛ cup lemon juice
- 1 tbsp sumac
- 1 tbsp oregano
Instructions
- Begin by slicing the cherry tomatoes in half and cutting the cucumbers into quarter rounds.
- Finely dice the purple onion, halve and pit the Kalamata olives, and quarter the artichoke hearts. For the herbs, roughly chop both the parsley and mint.
- In a spacious bowl, mix together the cucumbers, cherry tomatoes, red onion, artichoke hearts, and olives. Gently fold in the tuna in large flakes, ensuring it doesn't break apart too much.
- In a separate bowl or jar, whisk or shake together the olive oil, mustard, honey, lemon juice, sumac, and oregano until well-combined.
- Drizzle the prepared dressing over the assembled salad ingredients. Mix gently, ensuring all the ingredients are evenly coated with the dressing.
- Finish off by garnishing your salad with additional parsley and mint. You can serve the Mediterranean tuna salad right away or store it in an airtight container or a wide-mouth jar for later consumption.
Video
Notes
- To keep the tuna from breaking apart into small pieces, add it to the salad last and stir it gently.
- If using jarred artichoke hearts, don’t throw away the marinade! Instead, use it in place of the lemon juice in the dressing.
- Play with texture. If you want to add crunch to your salad, sprinkle some toasted pine nuts, slivered almonds, or crispy croutons.
- This salad can be made ahead, but if you’d like to avoid the dressing making the vegetables sweat, keep the veggies separate from it until you are ready to eat.
Nutrition
Calories: 26kcalCarbohydrates: 0.02gProtein: 5gFat: 0.3gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.03gCholesterol: 10mgSodium: 62mgPotassium: 50mgVitamin A: 16IUCalcium: 5mgIron: 0.5mg
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Storage
- Salad will keep in the refrigerator for up to 4 days, or in a cooler packed with ice for 2 days.
- Before serving, give it a quick stir to distribute the dressing evenly.
Variations
- Treat the dressing as your playground. Feel free to adjust the quantities of olive oil, mustard, honey, lemon juice, sumac, and oregano to match your taste preferences.
- Don’t hesitate to get inventive with your Mediterranean tuna salad and experiment with different veggies. Try adding roasted red peppers, feta, grilled zucchini, or even a handful of capers for extra flavor.
Top Tips
- Taste your dressing before pouring it over the salad. Adjust the acidity with more lemon juice or sweetness with extra honey if needed.
- Let your salad chill in the fridge or cooler for a while before serving to enhance its flavor. It’s even better the next day as the ingredients marinate together.
- Mind the salt, as kalamata olives and canned tuna can be high in sodium. Generally, it’s best to avoid seasoning the salad until you’ve mixed it with the dressing.
- Check out some of our other awesome recipes in our road trip food article!