Mediterranean Tuna Salad

This Mediterranean Tuna Salad is a light, protein-rich, no-mayo salad made with canned tuna, crisp vegetables, olives, capers, fresh herbs, feta cheese, and a zesty lemon olive oil dressing. Ready in just 15 minutes, it's perfect for a quick lunch, easy dinner, or meal prep.

Prep Time15

Total Time15

Course: Appetizer, Main, Side Dish

Cuisine: Mediterranean

Servings: servings

Calories: 363kcal

Author: Preeti Nayak

Equipment

1 Mixing bowl
1 mason jar

Ingredients

For the salad

1 can 180 g tuna, drained (about 130 g after draining)
¼ cup finely chopped onion,
¼ cup red bell pepper, chopped
¼ cup English cucumber, chopped
¼ cup cherry tomatoes, halved
¼ cup sliced olives
1 tablespoon capers, drained
2 tablespoon fresh dill, chopped
2 tablespoon fresh parsley, chopped
2 tablespoon feta cheese, crumbled

For the lemon olive oil dressing

3 tablespoon olive oil
2 tablespoon lemon juice
2 garlic cloves, minced or finely chopped
1 teaspoon dijon mustard
½ teaspoon dried oregano
½ teaspoon red pepper flakes, adjust to taste
¼ teaspoon black pepper, adjust to taste
⅛ teaspoon salt, adjust to taste

Instructions

Make the lemon olive-oil dressing: In a mason jar, add olive oil, lemon juice, garlic, Dijon mustard, oregano, red pepper flakes, black pepper, and salt. Close the lid tightly and shake well until the dressing is smooth and well combined. Set this lemon olive oil dressing aside.
Prep the vegetables and herbs: In a large bowl, add onion, red bell pepper, cucumber, cherry tomatoes, olives, capers, dill, parsley, tuna, and feta cheese. This mix gives the salad its fresh Mediterranean crunch and flavour.
Add the dressing: Shake the dressing once more and pour it over the salad. This mixes any settled spices or oil at the bottom.
Toss and adjust the seasoning: Toss gently so everything is evenly coated. Taste and adjust seasoning if needed.
Serve immediately, or chill for 15-20 minutes to allow the flavours to blend.

Notes

Use good-quality tuna: Tuna packed in olive oil usually has better flavour and texture than tuna packed in water.
If using tuna in olive oil, drain only the excess oil to keep the tuna moist and flavourful.
Add salt carefully, as the tuna, olives, capers, and feta are already salty.
For meal prep, store the dressing separately and toss just before serving to keep the salad fresh and crisp.
Chop the vegetables evenly: Cut the vegetables into similar-sized pieces so you get a little of everything in each bite.
Shake the dressing again before pouring, as the oil and lemon juice separate as they sit.
After tossing, let the salad rest for 10-15 minutes so the flavours can blend.
Serve chilled: This salad tastes best cold, especially on warm days.
Store leftovers in an airtight container in the refrigerator for up to 24 hours. For the best flavour and texture, enjoy the salad the same day. Freezing is not recommended.

Nutrition