Name: Mediterranean Tuna Salad
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Healthy
Ingredients: 2 cans (5oz) pole-caught tuna; 1/2 cup English cucumber, diced; 1/2 cup cherry tomatoes, halved; 1/4 cup red onion, finely minced; 1/4 cup Kalamata olives, pitted; 2 tbsp extra virgin olive oil; 1 tbsp fresh lemon juice; 1 tbsp fresh parsley, chopped; 1/4 tsp sea salt; 1/4 tsp cracked black pepper

Quick Summary

A fast, nutrient-dense lunch combining quality canned tuna, crunchy cucumbers, salty olives, and fresh herbs. High in protein and healthy fats, it takes 15 minutes to assemble and keeps perfectly in the fridge.

Ingredients

2 cans (5oz) pole-caught tuna
1/2 cup English cucumber, diced
1/2 cup cherry tomatoes, halved
1/4 cup red onion, finely minced
1/4 cup Kalamata olives, pitted

2 tbsp extra virgin olive oil
1 tbsp fresh lemon juice
1 tbsp fresh parsley, chopped
1/4 tsp sea salt
1/4 tsp cracked black pepper

Method

1. Prep the base: Drain the tuna well and flake it into a medium mixing bowl using a fork.
2. Chop: Add the cucumber, tomatoes, onion, and olives to the bowl with the tuna.
3. Season: Drizzle the olive oil and lemon juice over the mixture. Sprinkle with salt, pepper, and fresh parsley.
4. Toss: Fold the ingredients together gently until well coated. Adjust seasoning to your preference.

Stewart's Secret: Let the salad sit for 10 minutes before serving. This allows the lemon juice and olive oil to mellow the sharpness of the red onion and marinate the tuna perfectly.

Nutrition Snapshot

Nutrient	Amount
Calories	450
Protein	38g
Fat	22g
Carbs	12g

Frequently Asked Questions

Can I make this ahead?

Yes, this salad stays fresh in an airtight container for up to 2 days.

What can I serve this with?

It is excellent on a bed of baby arugula, inside a whole-wheat pita, or with cucumber slices.

Is this dairy-free?

Absolutely. There is no dairy in this recipe.

Mediterranean Tuna Salad

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Method

Nutrition Snapshot

Frequently Asked Questions

Can I make this ahead?

What can I serve this with?

Is this dairy-free?

Nutrition Information

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