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Mediterranean Tuna Salad

Mediterranean Tuna Salad That Brightens Your Lunch Hour

This Mediterranean Tuna Salad is a fresh and healthy dish bursting with flavor.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Salad
  • 2 cans Tuna in Olive Oil High-quality albacore or skipjack recommended.
  • 1/2 cup Kalamata Olives Halved for easier mixing.
  • 1 cup Feta Cheese Crumbled; can substitute with goat cheese or dairy-free feta.
  • 1/4 cup Red Onion Diced; soak in ice water for mildness.
  • 1/4 cup Fresh Parsley Chopped; cilantro can be used as a substitute.
  • 1 tablespoon Fresh Dill Chopped; use dried herbs at half the amount if needed.
For the Vinaigrette
  • 2 tablespoons Lemon Juice Freshly squeezed is best.
  • 1/4 cup Extra Virgin Olive Oil Choose high-quality for best flavor.
  • 1 teaspoon Dried Oregano A must-have for Mediterranean flavor.
  • 1 teaspoon Salt For flavor enhancement.
  • 1/2 teaspoon Black Pepper Freshly ground if possible.

Equipment

  • Mixing bowl
  • Small bowl
  • spatula
  • Whisk

Method
 

Step-by-Step Instructions
  1. Drain the tuna packed in olive oil and flake it into a medium mixing bowl using a fork, breaking it apart without mushing it.
  2. Gently fold in the Kalamata olives, feta cheese, red onion, parsley, and dill into the tuna. Mix delicately to maintain textures.
  3. In a small bowl, whisk together lemon juice, olive oil, oregano, salt, and pepper for about 30 seconds until emulsified.
  4. Pour the vinaigrette over the tuna mixture and gently toss until everything is well coated.
  5. Serve immediately or refrigerate for up to 3 days. It's ideal on its own, in a pita, or over salad greens.

Nutrition

Serving: 1servingCalories: 300kcalCarbohydrates: 8gProtein: 25gFat: 18gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 45mgSodium: 600mgPotassium: 400mgFiber: 2gSugar: 1gVitamin A: 10IUVitamin C: 6mgCalcium: 200mgIron: 2mg

Notes

Prepare a few hours in advance to enhance flavor. Mellow onion sharpness and adjust vinaigrette before serving.

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