Zesty Mediterranean Tuna Salad
Ditch the mayo! This healthy tuna salad recipe is packed with Mediterranean flavor, fresh herbs & zesty lemon. Ready in 15 mins – perfect for a protein lunch! ... Low-Calorie - Healthy
Recipe Introduction
Ever get that craving for something healthy but feel uninspired? i do, all the time! that’s when my healthy tuna salad recipe comes to the rescue.
It is so fresh, flavourful and completely banishes those boring tuna salad blues.
A Taste of the Med: Quick Hook
Think sunshine in a bowl! This Mediterranean tuna salad recipe packs a flavour punch. It's high protein tuna salad recipes is super simple to make!
A Bit About the Salad
Originating from the classic american staple, this version takes a trip to the sunny shores of the mediterranean. this light tuna salad recipe is quick.
Ready in just 15 minutes! it yields about 4 servings. perfect for lunch or a light dinner.
Benefits Galore
This salad is a brilliant choice! packed with protein and healthy food choices , it's a winner. ideal for a protein lunch or a quick meal.
What makes it special? no heavy mayo! just fresh, vibrant flavours. okay, right then! let's get this sorted like a proper sunday roast.
Getting to the Good Stuff: Ingredients
Time to gather your ingredients! You will need tuna, of course. You will need some fresh veggies and herbs. A little lemon juice ties it all together. What are you waiting for?
Other Uses for Tuna
My friend suggested this can be perfect on toast. You can also stuff this into bell peppers. Or serve it as a side with your greens. I honestly never thought about that!
Zesty Mediterranean Tuna Salad Recipe Card
Ingredients:
Instructions:
Nutrition Facts
Ingredients & Equipment
Okay, right then! Let's get this sorted like a proper Sunday roast. Making a healthy tuna salad recipe is easier than you think.
Main Ingredients for a Cracking Tuna Salad
Here's what you'll need for this healthy tuna delight:
- Tuna: 12 ounces (340g) in water, drained properly. Aim for sustainable tuna; it is a healthy food choice .
- Red Onion: 1/2 cup (70g) , diced small.
- Cucumber: 1/2 cup (70g) , peeled, seeded, diced.
- Cherry Tomatoes: 1/2 cup (75g) , halved or quartered.
- Fresh Parsley: 1/4 cup (15g) , chopped finely.
- Fresh Basil: 1/4 cup (15g) , chopped finely.
- Kalamata Olives: 2 tablespoons , pitted, chopped.
- Extra Virgin Olive Oil: 2 tablespoons . It's key for a mediterranean tuna salad recipe .
- Lemon Juice: 2 tablespoons , freshly squeezed is better.
- Dijon Mustard: 1 teaspoon .
- Black Pepper: 1/4 teaspoon , freshly ground.
- Sea Salt: Pinch, to taste.
Top-quality tuna makes a huge difference. Get tuna in water. Sustainably sourced is best. Draining is super important!.
Seasoning: Flavour That'll Knock Yer Socks Off
For the perfect tuna salad with lemon , these flavors are crucial.
- The combo of basil and parsley brings freshness.
- Dijon mustard adds a subtle tang. Don't skip it.
- Lemon juice brightens everything. It is good for light tuna salad recipe
- Feeling adventurous? Add a pinch of red pepper flakes.
Substitution time. No basil? Try oregano. No Dijon? A bit of white wine vinegar works.
Essential Kit: Simple is Best
You don't need much for this high protein tuna salad recipe :
- Large mixing bowl
- Cutting board
- Sharp knife.
- Measuring cups and spoons.
- Lemon juicer is a bonus!
Don't have a fancy juicer? A fork will do. A cereal bowl? Use that. It's all about getting the job done.
Honestly, this healthy lunch ideas with tuna is so easy, even i can't mess it up. i am sure that you can achieve this no mayo tuna salad .
The great thing is: it is healthy and fast to make! get cracking.
Cooking Method: Zesty Mediterranean Healthy Tuna Salad Recipe!
Okay, right then! let's get this sorted like a proper healthy tuna salad recipe. not the usual heavy stuff. more like a quick, tasty, and genuinely good-for-you kind of lunch.
Think mediterranean vibes. we're aiming for fresh and light.
Prep Steps: Mise en Place Like a Pro
First things first, prep work. this is essential . dice your 1/2 cup (70g) red onion and 1/2 cup (70g) cucumber.
Halve or quarter your 1/2 cup (75g) cherry tomatoes. roughly chop 1/4 cup (15g) each of fresh parsley and basil.
Pit and chop 2 tablespoons kalamata olives. get your 12 ounces (340g) of tuna drained. get all your ingredients ready.
Honestly, getting everything chopped and measured beforehand makes the whole process so much smoother. you know? trust me on this one.
Step-by-Step Process: Salad Assembly
- Drain that tuna properly. Flake it gently in your mixing bowl.
- Add the chopped red onion, cucumber, cherry tomatoes, herbs, and olives.
- Whisk together 2 tablespoons olive oil, 2 tablespoons lemon juice, 1 teaspoon Dijon mustard, 1/4 teaspoon black pepper, and a pinch of salt.
- Pour the dressing over the tuna mixture. Toss gently.
- Give it a taste. Adjust the seasoning as needed. Is it salty enough? Does it need more lemon?
Pro Tips: Elevate Your Tuna Salad
Want to make this even better? add a pinch of red pepper flakes. this gives it a lovely kick. also, remember to drain the tuna really well.
Soggy tuna salad is a crime. you know? don't let that happen! if you're making this ahead, hold off on the dressing.
Add it just before serving. this stops things from getting too soggy. this recipe is also a perfect addition to your healthy food choices because of its high protein benefits.
It's honestly one of the best high protein tuna salad recipes that you can find! this is a very light tuna salad recipe for you!
Recipe Notes for Your Healthy Tuna Salad Recipe
Okay, right then! let's get this sorted like a proper sunday roast. talking about this healthy tuna salad recipe . this is where the real magic happens.
These are my little nuggets of wisdom, learned from making this healthy tuna masterpiece countless times. honestly, i've had a few fails along the way, so listen up!
Serving it Up: Plating & Sides
Presentation is key, innit? forget slapping it on a plate. for healthy food choices , try serving your light tuna salad recipe on toasted wholemeal bread with a slice of ripe tomato.
Or, get fancy and stuff it into colourful bell peppers. a side of crunchy cucumber sticks? bang on. to drink, a chilled glass of white wine or sparkling water with lemon is perfect.
Sorted Storage: Keep it Fresh!
Right, you've got leftovers? no worries. pop your tuna salad with lemon in an airtight container and it'll happily live in the fridge for up to three days.
Don't even think about freezing it. the texture will go all weird and nobody wants that. when reheating, give it a good stir.
If it seems a bit dry, add a squeeze of lemon juice.
Mixing it Up: Time for Variations!
Fancy a change? ditch half the olive oil and stir in mashed avocado for a creamier, more decadent ( high protein tuna salad recipes ) experience! if you are looking for a mediterranean tuna salad recipe ? then, toss in some feta cheese and a sprinkle of oregano.
Want it a bit spicy? chuck in some finely diced jalapeno for a kick. for those watching the calories and aiming for healthy lunch ideas with tuna or a no mayo tuna salad , swap out the olive oil for some greek yogurt.
Nutrition Lowdown
This healthy tuna salad is a nutritional powerhouse. it's packed with protein from the tuna. healthy fats from the olive oil (or avocado!).
Lots of vitamins from the fresh veggies. plus, lemon juice is loaded with vitamin c. it is a perfect protein lunch .
You are getting a great source of nutrients!
There you have it! Some simple tips for making the most of your healthy tuna salad recipe . Now go forth and create something amazing. You've got this!
Frequently Asked Questions
Is this healthy tuna salad recipe actually healthy? I'm used to tuna salad being full of mayo!
Absolutely! This recipe swaps out the traditional heaps of mayonnaise for a light and zesty dressing made with olive oil, lemon juice, and Dijon mustard. Plus, we're loading it up with fresh veggies and herbs, so you're getting plenty of nutrients along with that delicious tuna. Think of it as a health upgrade worthy of a Michelin star!
How long does this healthy tuna salad recipe last in the fridge? I'm hoping to meal prep.
Properly stored in an airtight container in the fridge, this tuna salad will last for up to 3 days. Keep in mind that the vegetables might release some moisture over time, so it's best enjoyed sooner rather than later. Nobody wants soggy sarnies!
Can I use something other than tuna in water? Like tuna in oil, or even salmon?
While tuna in water is the leanest option, you could use tuna in olive oil if you prefer, just drain it very well. You can also swap the tuna for canned salmon. Do keep in mind that the nutritional information will change with these substitutions; and while they are just as delicious, they can be less healthy. It's all a matter of personal preference!
What are some good variations for this healthy tuna salad recipe? I'm feeling adventurous!
Feeling like a culinary explorer, are we? Excellent! You could try adding a pinch of red pepper flakes for a spicy kick, mashing in some avocado for creaminess and healthy fats, or going full-on Greek with crumbled feta and oregano. Don't be afraid to experiment – even Jamie Oliver had to start somewhere!
What can I serve with this healthy tuna salad recipe? I'm looking for some inspiration!
This tuna salad is super versatile. Try serving it on whole-wheat toast for a quick and easy lunch, stuffing it into bell peppers for a vibrant presentation, or simply enjoying it as a side salad with some crusty bread. Pair it with a crisp glass of white wine or iced tea for the perfect light meal. Just remember to enjoy responsibly!
Is there anything I can substitute for the lemon juice?
Yes! Lime juice is an excellent substitute for lemon juice in this recipe, providing a similar level of acidity and citrus flavor. You can also use a milder vinegar, such as white wine vinegar, in a pinch. Start with a smaller amount and taste as you go, as vinegar can be stronger than lemon juice.
