Simple Mediterranean Tuna Salad (Printable version)

Tuna with fresh vegetables, olives, and lemon dressing for quick meals.

# What you'll need:

→ Proteins

01 - 2 cans (5 oz each) tuna in olive oil, drained

→ Vegetables

02 - 1 cup cherry tomatoes, halved
03 - 1 medium cucumber, diced
04 - 1/4 red onion, finely sliced
05 - 1/2 cup roasted red peppers, sliced
06 - 1/4 cup fresh parsley, chopped

→ Add-Ins

07 - 1/3 cup Kalamata olives, pitted and halved
08 - 1/4 cup capers, rinsed

→ Dressing

09 - 1/4 cup extra virgin olive oil
10 - Juice of 1 lemon
11 - 1 garlic clove, minced
12 - 1/2 tsp dried oregano
13 - Salt and freshly ground black pepper, to taste

# Directions:

01 - Place the drained tuna in a large bowl and flake gently with a fork
02 - Add cherry tomatoes, cucumber, red onion, roasted red peppers, parsley, olives, and capers to the bowl
03 - In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well combined
04 - Pour the dressing over the salad, toss gently to coat evenly, taste and adjust seasoning if needed, and serve immediately or refrigerate up to 2 hours

# Expert Advice:

01 -
  • No cooking required which means your kitchen stays cool and you eat sooner
  • The Mediterranean flavors somehow taste better after sitting in the fridge for a few hours
  • Everything can be prepped ahead making it perfect for busy weekdays or impromptu gatherings
02 -
  • The salad needs at least ten minutes of resting time after dressing so the flavors can really marry
  • Do not overmix when tossing or the tuna will turn into mush which is fine but not as pretty
03 -
  • Let the tuna come to room temperature before mixing for better texture
  • A splash of red wine vinegar in the dressing adds depth that makes people ask what the secret ingredient is

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