Mediterranean Diet Classic Tuna Sub

Savor the fresh, vibrant flavors of the Mediterranean with this Mediterranean Diet Classic Tuna Sub, a wholesome twist on the traditional sandwich. Packed with protein-rich canned tuna in olive oil, juicy cherry tomatoes, crisp cucumber, and tangy crumbles of feta cheese, this recipe is a delicious way to embrace healthy eating. Kalamata olives and fresh parsley bring authentic Mediterranean flair, while a zesty lemon and garlic dressing ties everything together. Served in hearty, whole-grain sub rolls, this no-cook meal is ready in just 20 minutes and perfect for lunch on the go or a light dinner. Bursting with nutrients and savory goodness, this tuna sub is a must-try for anyone looking to enjoy a Mediterranean-inspired dish that's as easy as it is flavorful!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 pieces Whole grain sub roll
• 2 cans Canned tuna in olive oil
• 1 cup Cherry tomatoes
• 1 small Cucumber
• 0.5 medium Red onion
• 0.5 cup Kalamata olives
• 0.5 cup Feta cheese
• 0.25 cup Fresh parsley
• 1 medium Lemon
• 3 tablespoons Extra virgin olive oil
• 0.25 teaspoon Black pepper
• 1 clove Garlic

Directions

Step 1

Open and drain the canned tuna, leaving a little oil for taste.

Step 2

In a medium bowl, flake the tuna with a fork.

Step 3

Slice the cherry tomatoes in halves and add them to the tuna.

Step 4

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

Step 5

Thinly slice the red onion and add it to the mix.

Step 6

Pit and chop the Kalamata olives, then combine them with the other ingredients.

Step 7

Crumble the feta cheese and add it to the tuna mixture.

Step 8

Chop the fresh parsley finely and mix it in.

Step 9

Mince the garlic clove and add it to the bowl.

Step 10

Juice the lemon and combine the juice with the extra virgin olive oil.

Step 11

Season the mixture with black pepper and drizzle the lemon-olive oil dressing over it.

Step 12

Gently stir all the ingredients together to blend the flavors well.

Step 13

Cut the whole grain sub rolls horizontally but not all the way through, creating a pocket.

Step 14

Generously fill each sub roll with the mixed tuna and vegetable filling.

Step 15

Serve immediately or wrap the subs securely in parchment paper for easy transport.

Nutrition Facts

Serving size	(1133.1g)

Amount per serving	% Daily Value*
Calories	2095.3

Total Fat 135.8g	0%
Saturated Fat 27.7g	0%
Polyunsaturated Fat 0.5g
Cholesterol 236.8mg	0%
Sodium 4124.4mg	0%
Total Carbohydrate 121.5g	0%
Dietary Fiber 21.2g	0%
Total Sugars 20.0g
Protein 105.5g	0%

Vitamin D 692IU	0%
Calcium 689.3mg	0%
Iron 16.6mg	0%
Potassium 1955.4mg	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: 57.4%

Protein: 19.8%

Carbs: 22.8%