Mediterranean Tuna Salad

This Mediterranean Tuna Salad takes just a few minutes to prepare: it’s a quick and tasty lunch or a healthy dinner!

We’re always looking for ideas for a quick lunch and an easy dinner: and this one works for both. presentation Mediterranean Tuna Salad! Pair canned tuna with crispy veggies, feta cheese, olive oil and a sprinkling of Dijon mustard for the tastiest salad on your plate! Serve with crackers for an easy lunch, or over veggies for a quick dinner of flatbread and olives. It’s so quick and versatile it’s made it into our pantheon of healthy meal ideas. Here’s how to make this delicious Mediterranean diet recipe.

Ingredients for Mediterranean tuna salad

This Mediterranean Tuna Salad combines quick and easy canned tuna with Mediterranean flavors: fresh cucumber, salty capers, salty feta, and tangy Dijon mustard. It’s fairly simple in composition, but it’s a brilliant idea for making big flavors out of simple ingredients. We’ve done it once, and it’s now being repeated for a simple lunch or dinner. Here’s what you need:

• Canned Tuna: Use either water or oil (we prefer water).
• shallot: A milder version of the red onion, a favorite for salads.
• Red pepper
• English cucumber: This variety is long and thin, with no tough skin, no seeds and a milder flavor than the standard cucumber: look for it in the produce section!
• capers: These bring a great salty and brackish flavor: look for them in jars near the pickles at your grocery store
• white wine vinegar
• olive oil
• Dijon mustard
• Kosher salt
• the feta crumbles, Optional

All you have to do for this recipe: crumble the tuna, chop the veggies, and toss it all together! It’s very simple and the touch of tart and savory flavor is unreal.

Ways to serve Mediterranean tuna salad

This Mediterranean Tuna Salad is great because it’s quick, healthy, And it’s super versatile! You can serve it as a sandwich or simply in a bowl, with crackers, or as a gluten-free main dish. It works like a quick lunch or a super quick dinner! Here are some ideas on how to serve it:

• On the greens: Layer it over crunchy veggies and it works for lunch or dinner; Add sliced ​​tomatoes and hard-boiled eggs for a heartier meal
• Sandwich: Throw it on bread: You can also use Mediterranean-style breads like focaccia, pita, or flatbread
• Lettuce Wraps: Wrapped in lettuce leaves as a gluten-free main course
• Cracker: Serve with gluten-free nut crackers (we love nut thins) or your choice of cracker
• Crostini: Spread on baguette slices
• At a lawyer: Toss it in half an avocado for a healthy dinner

Diet with canned tuna

Canned tuna are part of a healthy diet! Even better, it will last 2 to 5 years in your pantry. It’s a pretty amazing ingredient. Here’s what Healthline has to say about the nutritional benefits:

• Canned tuna is high in protein and low in calories. A 5-ounce can of tuna contains about 30 grams of protein, or about 60% of your daily requirement.
• Tuna is a good source of omega-3 fatty acids that contribute to brain and heart health.
• Look for sustainable, low-mercury tuna. Find cans of light tuna or bonito and make sure the label shows MSC certification.

More tuna recipes

There’s so much to do with a can of tuna! And it doesn’t have to be a ’70s cheese casserole. Here are some popular tuna recipes: