Simple Mediterranean Tuna Salad (Printable)

Bright tuna with vegetables, olives, and lemon dressing for quick meals

# What You'll Need:

→ Proteins

01 - 2 cans (5 oz each) tuna in olive oil, drained

→ Vegetables

02 - 1 cup cherry tomatoes, halved
03 - 1 medium cucumber, diced
04 - 1/4 red onion, finely sliced
05 - 1/2 cup roasted red peppers, sliced
06 - 1/4 cup fresh parsley, chopped

→ Add-Ins

07 - 1/3 cup Kalamata olives, pitted and halved
08 - 1/4 cup capers, rinsed

→ Dressing

09 - 1/4 cup extra virgin olive oil
10 - Juice of 1 lemon
11 - 1 garlic clove, minced
12 - 1/2 tsp dried oregano
13 - Salt and freshly ground black pepper, to taste

# Step-by-step:

01 - Place the drained tuna in a large mixing bowl and flake gently with a fork.
02 - Add cherry tomatoes, cucumber, red onion, roasted red peppers, parsley, olives, and capers to the bowl with the tuna.
03 - In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper until fully emulsified.
04 - Pour the dressing over the salad ingredients and toss gently to ensure even coating.
05 - Sample the salad and adjust salt and pepper as needed.
06 - Serve immediately or refrigerate for up to 2 hours to allow flavors to meld.

# Expert Advice:

01 -
  • Everything comes together in fifteen minutes flat
  • The Mediterranean flavors make ordinary tuna feel elegant
02 -
  • Letting it sit too long makes the vegetables release water and get soggy
  • Tuna packed in water works but you will miss the richness from the oil
03 -
  • Use a jar to shake the dressing instead of whisking
  • Let the salad sit for ten minutes before eating to let flavors meld

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