Mediterranean tuna salad recipe! Looking for a fresh and bright tuna salad with feta? You’re at the best place. Come, let me tell you all about my tuna salad recipe, why it’s the best, and how to make it.
Why try this Mediterranean canned tuna salad recipe?
First, it’s utterly delicious and makes an ideal meal, full of vitamins, fiber, and protein. It may constitute an ideal dinner and even lunch. Moreover, the canned tuna salad is a great meal idea if you are on a slimming diet.
Secondly, this salad doesn’t contain any amount of mayonnaise.
You know, when I search for salad recipes with canned tuna, I always pick those without mayo. Otherwise, the salads are heavy and full of fats. Hence, when developing this recipe, I have been careful to make a dressing without mayonnaise which everyone will love.
Don’t get me wrong, I’m not antagonizing mayonnaise. It actually goes well with many ingredients, and it has its perks and benefits. But in my case, I just fancy light and fresh dressings. And this particular one is made of balsamic vinegar, mustard, honey, olive oil, oregano, salt, and pepper.
Mediterranean cuisine is the best
When making this tuna salad, I inspired myself from Mediterranean cuisine. It’s exquisite and I’m in awe of their recipes because they’re based on vegetables and fish mostly. Fish is my favorite, actually. But most importantly, fish is a meaningful source of iron, phosphorus, and Omega-3 fatty acids.
Why fall in love with canned tuna?
Before this Mediterranean tuna salad, canned tuna wasn’t one of the ingredients I would naturally include in my recipes. But, after I experimented with a few tuna recipes and read this book called The food bible, I’ve changed my mind completely. The author promoted tuna as a significant source of protein and Omega-3 fatty acids.
It is rich in these fatty acids, which makes it even more awesome. And we need our health, especially during these hards times with Covid-19.
Additionally, canned tuna possesses several other essential minerals and vitamins, including vitamin D, iodine, and selenium.
Why Omega 3 fatty acids are so important?
Omega-3 fatty acids are vital for your brain health and benefit your body in many wholesome ways. We cannot manufacture it in our bodies. Therefore, we need to ingest it with food or other supplements. Fish is the richest food in Omega-3.
Food can cure
Food represents a cosmic source of essential components that contribute to our well-being. You can actually cure yourself by eating healthy and clean. I’ve experienced it first hand, but this is a story for another time.
Similar recipes to this Mediterranean tuna salad recipe you might fall in love with:
- Favorite Sweet Potato Quinoa Salad with Spinach
- Easy Curly Kale Salad with Walnuts Dressing and Shredded Chicken
- Easy 5 Ingredient Russian Style Imitation Crab Salad
- Crunchy Cauliflower Salad with Chicken Breast
- Bow-Tie Pasta Salad with Tuna, Roasted Cauliflower and Corn
- Tuna ~ 220 g (2 cans)
- Mixed salad – 200 g
- Capers – 2 tbsp (drained and rinsed)
- Cucumber – 350 g half a British cucumber
- Spring onions – 2 stalks
- Cherry tomatoes ~ 120 g (12 tomatoes)
- Olives – 50 g (black, pitted)
- Feta – 100 g
- For the Dressing:
- Balsamic vinegar – 1 tbsp
- Honey – 1 tsp
- Mustard dijon – 1/2 tsp
- Olive oil – 1 tbsp
- Oregano – 1 tsp
- Granulated garlic – 1/2 tsp
- Salt – 1/2 tsp
1. To make the dressing, take one small bowl, mix one tablespoon of olive oil, vinegar, half a teaspoon of dijon mustard, a teaspoon of honey, granulated garlic, oregano, salt, and freshly ground black pepper. Carefully whisk until everything is well combined and set aside.
2. To make the tuna salad, prepare the ingredients:
- Wash the salad mix with the help of a salad spinner and place in a large bowl.
- Peel off the cucumber’s skin, chop it. Next, halve the cherry tomatoes and the black pitted olives, chop the spring onions, drain and rinse one tablespoon of capers. Fall everything into the large bowl with the leafy salad.
3. Finally, add two cans of drained tuna steak to the vegetables, pour over the dressing and mix until everything is well-coated.
4. Divide between two bowls and garnish with some feta cheese. Serve with toasted bread, pittas, or toasted tortillas. Enjoy!
Nutrition per Serving
*Important: All the nutrition values are based on McCance and Widdowson’s ‘composition of foods on the nutrient content of the UK food supply, thus may differ from your products.
The nutrition label is purely informative. I’m a not certified nutritionist.Did You Make This Recipe?Show your masterpiece to the world, tag
@therecipery on Instagram and hashtag it #therecipery 🙂