If you’re after a dish that bursts with bright flavors, fresh textures, and a wholesome Mediterranean vibe, this Mediterranean Tuna Salad Recipe will quickly become your go-to. It blends the briny goodness of Kalamata olives with juicy cherry tomatoes and crisp cucumber, all elevated by tangy feta and a zesty lemon-olive oil dressing. Perfectly balanced and incredibly simple to whip up, it’s a refreshing meal that feels like a sunny escape on a plate.
Ingredients You’ll Need
Each ingredient in this salad plays a starring role, bringing essential flavor, texture, or color to the table without any complicated preparation. Together, they create a symphony of tastes that’s as vibrant as it is easy to assemble.
- Tuna (2 cans, 5 oz each, packed in water, drained): Provides a hearty, protein-packed base with a mild flavor ready to soak up the dressing.
- Cherry tomatoes (1 cup, halved): Adds bursts of juicy sweetness and a pop of vibrant red that brightens the salad.
- Cucumber (1, diced): Brings a refreshing crunch and cool texture to balance the richness of the tuna and feta.
- Red onion (1/2, finely chopped): Offers a subtle sharpness and crunch, giving the salad depth without overpowering.
- Kalamata olives (1/4 cup, pitted and sliced): Infuses a signature briny, slightly tangy flavor essential to Mediterranean cooking.
- Feta cheese (1/4 cup, crumbled): Delivers creamy, salty notes that complement both the tuna and vegetables.
- Fresh parsley (2 tablespoons, chopped): Adds a bright herbal lift with a hint of earthiness.
- Fresh lemon juice (2 tablespoons): Provides a zesty, citrusy tang that wakes up all the ingredients.
- Extra virgin olive oil (3 tablespoons): Brings a smooth, rich mouthfeel and ties the flavors together beautifully.
- Dried oregano (1 teaspoon): Sprinkles in aromatic Mediterranean warmth and a subtle herbaceous note.
- Salt and black pepper (to taste): Enhances all the flavors, making sure the salad sings in every bite.
How to Make Mediterranean Tuna Salad Recipe
Step 1: Combine the fresh ingredients
Start by tossing the drained tuna in a large bowl with halved cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley. Mixing these vibrant ingredients here ensures every bite has a perfect balance of textures and flavors.
Step 2: Whisk the zesty dressing
In a separate small bowl, whisk together fresh lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper until the mixture is smooth and emulsified. This dressing is the heart of your salad, infusing it with brightness and a silky coating.
Step 3: Dress and gently toss
Pour the lemon-olive oil dressing over the tuna mixture. Gently toss everything together, ensuring each ingredient is lightly coated and evenly flavored. The gentle toss will help the salad hold together without mashing the delicate tuna chunks.
Step 4: Taste and chill
Give the salad a taste and adjust seasoning if needed. You can serve immediately for a fresher bite or let it chill for 30 minutes in the fridge to allow the flavors to marry beautifully, deepening the overall taste.
How to Serve Mediterranean Tuna Salad Recipe
Garnishes
Fresh parsley sprigs or a sprinkle of extra crumbled feta add a lovely finishing touch. A few lemon wedges on the side not only brighten presentation but let guests add a zestier punch if they desire.
Side Dishes
This salad pairs wonderfully with warm pita bread for scooping, crusty baguettes, or alongside a simple serving of quinoa or couscous. To keep the Mediterranean theme, consider roasted vegetables or a warm lentil salad to round out your meal.
Creative Ways to Present
For a fun twist, serve the Mediterranean Tuna Salad atop a bed of mixed greens or inside hollowed-out bell peppers or avocado halves. You can even stuff it into pita pockets for an easy Mediterranean-inspired sandwich perfect for lunches on the go.
Make Ahead and Storage
Storing Leftovers
Place any leftover salad in an airtight container and refrigerate. It stays fresh for up to 2 days, though the texture is best enjoyed within the first day since fresh ingredients like cucumber and tomatoes may start to soften.
Freezing
This salad is best enjoyed fresh and does not freeze well due to the fresh vegetables and cheese, which can change texture and flavor when thawed. It’s best to prepare it fresh or keep leftovers refrigerated.
Reheating
Since this is a cold salad, reheating is not recommended. If you prefer a warm meal, try serving the salad chilled alongside warm bread or side dishes instead of heating the salad itself.
FAQs
Can I use fresh tuna instead of canned for the Mediterranean Tuna Salad Recipe?
Absolutely! While canned tuna is convenient and flavorful, using fresh seared or grilled tuna can make the salad more luxurious. Just be sure to allow it to cool before mixing to keep the salad fresh.
What kind of olives work best in this salad?
Kalamata olives are traditional and bring a wonderful tangy depth, but if you prefer, you can experiment with other black or green olives for a milder taste. Just make sure they’re pitted and sliced for easy eating.
Is this Mediterranean Tuna Salad Recipe suitable for meal prep?
Definitely. It’s a quick, nutritious salad that holds up well for next-day lunches. Keep the dressing separated until ready to serve if you want to keep the veggies crisp longer.
Can I add other vegetables to this salad?
Yes, this salad is quite flexible! Roasted red peppers, artichoke hearts, or even a handful of baby spinach make excellent additions that complement the classic Mediterranean flavors.
What can I substitute if I don’t have feta cheese?
If you don’t have feta, try using goat cheese for a creamy tang or a salty ricotta salata. For a dairy-free option, omit cheese entirely or add toasted nuts for a pleasant crunch.
Final Thoughts
If you’re craving something fresh, flavorful, and effortless, this Mediterranean Tuna Salad Recipe is a delightful choice that’s sure to brighten your meal times. With its perfect balance of textures and bright, sunny flavors, it’s a dish that’s as enjoyable to eat as it is simple to make. Give it a try, and I bet you’ll find yourself coming back to it again and again.
Print
Mediterranean Tuna Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2-2 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Description
This Mediterranean Tuna Salad is a fresh, vibrant, and healthy dish perfect for a quick lunch or light dinner. Combining protein-rich tuna with crisp vegetables, tangy feta, and a zesty lemon-olive oil dressing, it showcases classic Mediterranean flavors that are both satisfying and nutritious.
Ingredients
Salad Ingredients
- 2 cans (5 oz each) tuna packed in water, drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
Dressing Ingredients
- 2 tablespoons fresh lemon juice
- 3 tablespoons extra virgin olive oil
- 1 teaspoon dried oregano
- Salt and black pepper, to taste
Instructions
- Combine Salad Ingredients: In a large bowl, combine the drained tuna, cherry tomatoes, diced cucumber, finely chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley to create the salad base.
- Prepare Dressing: In a small bowl, whisk together fresh lemon juice, extra virgin olive oil, dried oregano, salt, and black pepper until the dressing is well emulsified and flavorful.
- Toss Salad: Pour the prepared dressing over the tuna mixture. Gently toss all ingredients together to evenly coat the salad with the dressing without breaking up the tuna chunks.
- Adjust and Serve: Taste the salad and adjust seasoning with additional salt or pepper if needed. Serve immediately for freshness or chill for 30 minutes to allow the flavors to meld beautifully.
Notes
- The salad can be prepared in advance and chilled for up to 2 hours for enhanced flavor.
- Use high-quality canned tuna packed in water for a light and healthy option.
- For a gluten-free version, verify that all ingredients, especially canned tuna and olives, are gluten-free.
- Serve with crusty bread or over a bed of mixed greens for a fuller meal.
- To add extra protein, consider adding a boiled egg or chickpeas.
