Mediterranean Tuna Salad (Bold & Healthy) Recipe
Introduction
This Mediterranean Tuna Salad is a vibrant, bold, and healthy dish perfect for a light lunch or a refreshing dinner. Packed with fresh herbs, crunchy vegetables, and zesty flavors, it brings a bright taste of the Mediterranean to your table.
Ingredients
- 2 1/2 teaspoons good quality Dijon mustard
- Zest of 1 lime
- Juice of 1 1/2 limes
- 1/3 cup extra virgin olive oil
- 1/2 teaspoon sumac
- Pinch of kosher salt and black pepper
- 1/2 teaspoon crushed red pepper flakes (optional)
- 3 cans tuna, 5 ounces each (use quality tuna of your choice)
- 2 1/2 celery stalks, chopped
- 1/2 English cucumber, chopped
- 4-5 radishes, stems removed and chopped
- 3 green onions, both white and green parts, chopped
- 1/2 medium red onion, finely chopped
- 1/2 cup pitted Kalamata olives, halved
- 1 bunch parsley, stems removed and chopped (about 1 cup)
- 10-15 fresh mint leaves, stems removed and finely chopped (about 1/2 cup)
Instructions
- Step 1: In a small bowl, whisk together Dijon mustard, lime zest, and lime juice. Add the olive oil, sumac, salt, black pepper, and crushed red pepper flakes if using. Whisk until well blended and set aside.
- Step 2: In a large salad bowl, combine the tuna with chopped celery, cucumber, radishes, green onions, red onion, Kalamata olives, parsley, and mint. Mix gently using a wooden spoon to avoid breaking up the tuna too much.
- Step 3: Pour the prepared vinaigrette over the tuna mixture. Toss gently to coat everything evenly with the dressing. Cover and refrigerate for at least 30 minutes to let the flavors meld.
- Step 4: Before serving, give the salad a gentle toss to refresh the ingredients. Serve chilled or at room temperature.
Tips & Variations
- Use fresh, high-quality tuna for the best flavor and texture. Albacore or skipjack work well.
- If you prefer a creamier salad, add a spoonful of Greek yogurt or mayonnaise to the dressing.
- Swap Kalamata olives for green olives if you like a milder olive flavor.
- For extra crunch, add toasted pine nuts or chopped walnuts just before serving.
- Adjust the amount of crushed red pepper flakes to control the heat level.
Storage
Store the Mediterranean Tuna Salad in an airtight container in the refrigerator for up to 2 days. The flavors are best enjoyed fresh, but it will keep well chilled. Before serving leftovers, stir gently and add a splash of fresh lime juice if the salad tastes a bit flat.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use fresh tuna instead of canned for this salad?
Yes, you can use seared or cooked fresh tuna cut into chunks. Just make sure it is cooled before mixing it with the other ingredients to maintain the texture and flavor.
Is this salad suitable for meal prep?
Absolutely. This salad holds up well in the fridge and can be prepared a day in advance. Just keep it chilled and toss before serving to refresh the flavors and textures.
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Mediterranean Tuna Salad (Bold & Healthy) Recipe
- Total Time: 45 minutes
- Yield: 4–6 servings 1x
- Diet: Low Fat
Description
This Mediterranean Tuna Salad is a bold and healthy dish featuring quality tuna tossed with crisp vegetables, Kalamata olives, fresh herbs, and a zesty mustard-lime vinaigrette. Perfect as a light lunch or dinner, it’s refreshing, flavorful, and easy to prepare, capturing vibrant Mediterranean flavors in every bite.
Ingredients
For the Zesty Mustard Vinaigrette
- 2 1/2 teaspoons good quality Dijon mustard
- Zest of 1 lime
- Juice of 1 1/2 limes
- 1/3 cup extra virgin olive oil
- 1/2 teaspoon sumac
- Pinch of kosher salt and black pepper
- 1/2 teaspoon crushed red pepper flakes (optional)
For the Tuna Salad
- 3 cans tuna, 5 ounces each (choose quality tuna)
- 2 1/2 celery stalks, chopped
- 1/2 English cucumber, chopped
- 4–5 radishes, stems removed and chopped
- 3 green onions, both white and green parts, chopped
- 1/2 medium red onion, finely chopped
- 1/2 cup pitted Kalamata olives, halved
- 1 bunch parsley, stems removed, chopped (about 1 cup fresh parsley)
- 10–15 fresh mint leaves, stems removed, finely chopped (about 1/2 cup fresh mint)
Instructions
- Prepare the Vinaigrette: In a small bowl, whisk together 2 1/2 teaspoons Dijon mustard, the zest of 1 lime, and juice of 1 1/2 limes until combined. Slowly drizzle in 1/3 cup extra virgin olive oil while whisking continuously. Add 1/2 teaspoon sumac, a pinch of kosher salt and black pepper, and 1/2 teaspoon crushed red pepper flakes if using. Whisk again until the dressing is well blended. Set aside.
- Combine Salad Ingredients: In a large salad bowl, gently mix the drained tuna with chopped celery, English cucumber, radishes, green onions, red onion, Kalamata olives, chopped parsley, and chopped mint leaves. Use a wooden spoon to avoid breaking up the tuna too much.
- Toss with Dressing and Chill: Pour the prepared mustard-lime vinaigrette over the tuna mixture. Gently toss to coat all ingredients evenly with the dressing. Cover the bowl and refrigerate the salad for at least 30 minutes to allow flavors to meld. Before serving, give the salad a gentle toss to refresh the ingredients.
Notes
- Use high-quality canned tuna packed in olive oil or water for best flavor and texture.
- Sumac adds a tangy citrus note; if unavailable, you can substitute with a little lemon zest or skip it.
- Refrigerating the salad for at least 30 minutes enhances the flavor but it can be served immediately if needed.
- Adjust the amount of crushed red pepper flakes to control the heat level.
- This salad pairs well with crusty bread or over a bed of greens for a heartier meal.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Keywords: Mediterranean tuna salad, healthy tuna salad, no-cook tuna recipe, light lunch, Dijon mustard vinaigrette, fresh herb salad
