tuna and salad recipe
The Best tuna and salad recipe
My kids especially love the crunch of the celery and the sweetness of the corn, and I appreciate that it’s a meal that doesn’t leave us feeling sluggish afterward. It’s light but filling, and it works just as well in a wrap as it does over a bed of greens or even on its own with some crackers. Plus, tuna is such a great source of omega-3s, and when you pair it with fresh veggies, you’re getting a meal that’s as nutritious as it is simple. This recipe has become a staple in our house because it checks all the boxes—easy, healthy, and something the whole family enjoys.
Mediterranean Tuna Salad with Fresh Greens
A light and refreshing tuna salad featuring crisp vegetables, briny olives, and a zesty lemon dressing. Perfect for a quick lunch or a healthy dinner option, this dish is packed with protein and vibrant flavors.
🥘Ingredients
- 2 (5 oz) cans tuna in water, drained
- 4 cups mixed greens (spinach, arugula, romaine)
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/2 tsp dried oregano
- Salt and black pepper to taste
👨🍳Directions
-
1
In a large mixing bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and fresh parsley. -
2
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, dried oregano, salt, and black pepper until well combined. -
3
Add the drained tuna to the large bowl with the salad ingredients. Gently flake the tuna with a fork to break it into smaller pieces. -
4
Drizzle the dressing over the salad and toss everything together until evenly coated. -
5
Divide the salad among four plates and serve immediately.
🔧Equipment
- Large mixing bowl
- Small bowl for dressing
- Whisk
- Cutting board
- Knife
- Salad tongs
📊Nutrition Facts (per serving)
📝Notes
Watch Video Of How Mediterranean Tuna Salad with Fresh Greens Works
❓ Frequently Asked Questions About Mediterranean Tuna Salad with Fresh Greens
1. Can I use canned tuna for the tuna and salad recipe?
Yes, canned tuna works perfectly for this recipe. Just make sure to drain it well before mixing it into your salad. For best results, choose tuna packed in water or olive oil, depending on your preference.
2. What type of salad greens work best with tuna salad?
You can use a variety of greens, such as mixed baby greens, romaine lettuce, spinach, or arugula. Crisp greens like romaine or iceberg add a nice crunch, while softer greens like spinach or arugula provide a milder flavor.
3. How long can I store tuna salad in the fridge?
Tuna salad can be stored in an airtight container in the refrigerator for up to 2–3 days. If you’re adding ingredients like avocado or fresh herbs, it’s best to eat it within 1–2 days to prevent browning or wilting.
4. Can I make tuna salad ahead of time for meal prep?
Absolutely! Tuna salad is great for meal prep. Store it in a sealed container without the greens to keep it fresh longer. Add the greens just before serving to maintain their crispness.
5. What are some healthy additions to a tuna and salad recipe?
You can boost the nutrition by adding ingredients like cherry tomatoes, cucumber, bell peppers, red onion, olives, hard-boiled eggs, or avocado. For extra protein, consider adding chickpeas or quinoa. A light vinaigrette or Greek yogurt dressing can also keep it healthy.
