Mediterranean Diet Homemade Tuna Salad

Elevate your lunchtime routine with this vibrant Mediterranean Diet Homemade Tuna Salad, a fresh and nutritious spin on the classic! Packed with protein-rich canned tuna in olive oil, juicy cherry tomatoes, crisp cucumber, briny kalamata olives, and tangy feta cheese, this no-cook recipe is a celebration of bold Mediterranean flavors. A zesty dressing made with lemon juice, extra virgin olive oil, and oregano ties it all together, while fresh parsley adds a burst of herbaceous brightness. Served atop a bed of mixed greens, it’s a wholesome, gluten-free meal ready in just 15 minutes. Perfect for meal prep or a light dinner, this tuna salad is both heart-healthy and irresistibly delicious!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 cans (5 oz each) canned tuna in olive oil
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 small red onion
• 0.25 cup kalamata olives
• 0.5 cup feta cheese
• 2 tablespoons fresh parsley
• 2 tablespoons fresh lemon juice
• 3 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 4 cups mixed greens

Directions

Step 1

Drain the canned tuna, leaving a little oil to enhance flavor, and place it in a large mixing bowl.

Step 2

Cut the cherry tomatoes in half and add them to the bowl.

Step 3

Dice the cucumber into small chunks and add them to the bowl.

Step 4

Finely chop the red onion and add to the mixture.

Step 5

Slice the kalamata olives in half and add them to the salad base.

Step 6

Crumble the feta cheese into the bowl.

Step 7

Chop the fresh parsley finely and add it to the mix.

Step 8

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

Step 9

Pour the dressing over the tuna salad and toss gently to combine all ingredients, ensuring they are evenly coated.

Step 10

Arrange the mixed greens on a serving platter or individual plates.

Step 11

Spoon the tuna salad mixture on top of the mixed greens.

Step 12

Serve the salad immediately, or chill in the refrigerator for up to 2 hours to allow the flavors to meld.

Nutrition Facts

Serving size	(1046.1g)

Amount per serving	% Daily Value*
Calories	1392.7

Total Fat 108.4g	0%
Saturated Fat 23.7g	0%
Polyunsaturated Fat 0.7g
Cholesterol 208.8mg	0%
Sodium 3681.4mg	0%
Total Carbohydrate 31.9g	0%
Dietary Fiber 9.9g	0%
Total Sugars 11.7g
Protein 79.1g	0%

Vitamin D 580IU	0%
Calcium 597.9mg	0%
Iron 10.0mg	0%
Potassium 1980.7mg	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: 68.7%

Protein: 22.3%

Carbs: 9.0%