Name: Canned Tuna recipe Mediterranean Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 12 oz canned tuna, packed in olive oil or water; 1 large cucumber (200 g); 2 medium ripe tomatoes (250 g); 1 medium bell pepper (150 g), any color; 0.5 cup Kalamata olives (75 g), pitted and halved; 0.25 medium red onion (50 g), thinly sliced; 0.5 cup crumbled feta cheese (75 g); 0.25 cup extra virgin olive oil (60 ml); 2 Tbsp fresh lemon juice (30 ml); 1 tsp dried oregano (2 g); Salt to taste; Black pepper to taste

Description

This Canned Tuna Mediterranean Salad is a vibrant, healthy, and satisfying dish perfect for busy weeknights, featuring fresh vegetables, olives, feta, and a zesty lemon-oregano dressing. It’s a quick and easy family favorite that can be customized for various dietary needs.

Ingredients

12 oz canned tuna, packed in olive oil or water
1 large cucumber (200 g)
2 medium ripe tomatoes (250 g)
1 medium bell pepper (150 g), any color
0.5 cup Kalamata olives (75 g), pitted and halved
0.25 medium red onion (50 g), thinly sliced
0.5 cup crumbled feta cheese (75 g)
0.25 cup extra virgin olive oil (60 ml)
2 Tbsp fresh lemon juice (30 ml)
1 tsp dried oregano (2 g)
Salt to taste
Black pepper to taste

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Instructions

Prep Vegetables: Dice the cucumber, tomatoes, and bell pepper into bite-sized pieces. Thinly slice the red onion. Halve the pitted olives. If using fresh herbs, roughly chop them.
Drain Tuna: Open your canned tuna and thoroughly drain it, pressing out any excess liquid or oil. Flake the tuna gently into a large mixing bowl.
Combine Salad: Add all the chopped vegetables, olives, and crumbled feta cheese to the bowl with the flaked tuna. Toss gently with a large spoon to combine the ingredients evenly.
Dress and Serve: In a small separate bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined. Pour this dressing over the salad and toss again until all components are lightly coated.

Notes

Serve immediately for crispness or chill for 15 minutes to allow flavors to meld. For a subtle kick, add a pinch of red pepper flakes to the dressing. If the salad looks dry, whisk another 1-2 teaspoons of olive oil into the dressing before adding. For a low-carb version, focus on extra leafy greens. To boost protein, consider adding a couple of boiled eggs.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Salad
Method: No-Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1.5 cups (about 200 g)
Calories: 360 calories
Sugar: 4 g
Sodium: 480 mg
Fat: 27 g
Saturated Fat: 4 g
Unsaturated Fat: 23 g
Trans Fat: 0 g
Carbohydrates: 8 g
Fiber: 3 g
Protein: 26 g
Cholesterol: 38 mg