Mediterranean Diet Albacore Tuna Salad

Bright, fresh, and bursting with Mediterranean flavors, this Albacore Tuna Salad is the ultimate healthy dish to elevate your meal prep routine. Packed with protein-rich canned albacore tuna, crisp cucumbers, sweet cherry tomatoes, and the briny goodness of Kalamata olives, this salad is a vibrant medley of textures and tastes. Creamy crumbled feta cheese and a zesty homemade dressing of extra virgin olive oil, lemon juice, and oregano tie everything together perfectly. Ready in just 15 minutes, this no-cook Mediterranean-inspired recipe is ideal for a quick lunch, light dinner, or even as a flavorful side dish. Rich in heart-healthy ingredients and perfect for anyone following the Mediterranean diet, this tuna salad is as nutritious as it is delicious. Serve it chilled or at room temperature for a dish that’s as versatile as it is satisfying.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 10 oz Albacore tuna (canned in water)
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 1 medium Red bell pepper
• 0.5 Red onion
• 0.5 cup Kalamata olives
• 0.75 cup Feta cheese
• 0.25 cup Fresh parsley
• 3 tbsp Extra virgin olive oil
• 2 tbsp Lemon juice
• 1 tsp Dried oregano
• 0.5 tsp Salt
• 0.25 tsp Black pepper

Directions

Step 1

Drain the albacore tuna and transfer it to a large mixing bowl. Flake the tuna with a fork to break it into small pieces.

Step 2

Rinse the cherry tomatoes and halve them. Add them to the tuna in the mixing bowl.

Step 3

Peel and dice the cucumber into small cubes, then add it to the bowl.

Step 4

Core and dice the red bell pepper into small pieces and add it to the mixture.

Step 5

Finely chop the red onion and Kalamata olives, then add both to the salad.

Step 6

Crumble feta cheese into the salad mix, incorporating it gently.

Step 7

Chop the fresh parsley and add it to the bowl.

Step 8

In a small mixing bowl, whisk together extra virgin olive oil, lemon juice, dried oregano, salt, and black pepper.

Step 9

Pour the dressing over the salad and toss everything gently to ensure even coating.

Step 10

Adjust seasoning with additional salt or pepper if necessary.

Step 11

Serve the salad chilled or at room temperature. It's perfect as a light lunch or as a side dish.

Nutrition Facts

Serving size	(1150.8g)

Amount per serving	% Daily Value*
Calories	1463.1

Total Fat 104.6g	0%
Saturated Fat 26.9g	0%
Polyunsaturated Fat 0.7g
Cholesterol 224.9mg	0%
Sodium 4983.1mg	0%
Total Carbohydrate 43.3g	0%
Dietary Fiber 15.1g	0%
Total Sugars 15.7g
Protein 97.3g	0%

Vitamin D 210.8IU	0%
Calcium 807.5mg	0%
Iron 11.2mg	0%
Potassium 1928.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 62.6%

Protein: 25.9%

Carbs: 11.5%