Mediterranean-Inspired Tuna Salad

Jane Crompton

This vibrant Mediterranean-Inspired Tuna Salad is a refreshing twist on the classic, drawing influences from southern Europe’s coastal flavors. With its mix of high-quality tuna, briny olives, crisp vegetables, and a zesty lemony dressing, this dish is both nourishing and bold in taste. It's perfect for warm weather lunches or light dinners that don’t sacrifice flavor.

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Prep Time 20

Total Time 20

Course Salad

Cuisine Mediterranean

Servings bowls

Calories 357 kcal

Equipment

Large mixing bowl
Chef's Knife
Cutting board
Small whisk or fork

Ingredients

For the Tuna Salad:

2 cans tuna in olive oil preferably sustainably caught, 5 oz each
1 cup cherry tomatoes halved
½ cup cucumber diced; English cucumber preferred
¼ cup red onion thinly sliced
¼ cup Kalamata olives pitted and halved
2 tablespoons flat-leaf parsley finely chopped
1 cup cooked chickpeas drained and rinsed if canned

For the Lemon Vinaigrette:

1 clove garlic minced
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice freshly squeezed for best flavor
½ teaspoon Dijon mustard
¼ teaspoon kosher salt
¼ teaspoon freshly cracked black pepper or to taste

Instructions

In a small bowl, whisk together minced garlic, olive oil, lemon juice, Dijon mustard, kosher salt, and black pepper until emulsified. Set aside.
In a large mixing bowl, add the drained tuna, halved cherry tomatoes, diced cucumber, sliced red onion, Kalamata olives, chickpeas, and chopped parsley.
Drizzle the lemon vinaigrette over the salad ingredients and gently toss until all elements are evenly coated but still intact—do not overmix to maintain texture.
Taste and adjust salt or lemon juice as needed. Let the salad sit for 5 minutes to allow flavors to meld before serving.

Notes

For a creamier twist, fold in 2 tablespoons of Greek yogurt or mashed avocado.
Substitute chickpeas with white beans for a smoother, nutty finish.
To make it a complete meal, serve over a bed of arugula or grain like farro or quinoa.
Make Ahead: You can prepare the vinaigrette and chop veggies a day prior; combine just before serving to keep the textures fresh.

Nutrition

Calories: 357kcalCarbohydrates: 15gProtein: 29gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 11gCholesterol: 15mgSodium: 647mgPotassium: 438mgFiber: 4gSugar: 4gVitamin A: 476IUVitamin C: 16mgCalcium: 50mgIron: 3mg

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