Simple Mediterranean Tuna Salad (Printable)

Fresh tuna mixed with cherry tomatoes, cucumber, roasted peppers, olives, and bright lemon dressing for a quick Mediterranean meal.

# 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

# How To Make It:

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

# Expert Tips:

01 -
  • Everything comes together in fifteen minutes with zero cooking required
  • The flavors actually improve after an hour in the refrigerator making it perfect for meal prep
02 -
  • The salad gets watery if dressed more than two hours before serving so add the dressing just before eating
  • Room temperature vegetables absorb the dressing better than cold ones straight from the refrigerator
03 -
  • Use tuna packed in olive oil rather than draining it completely to keep the salad moist
  • Let the dressed salad rest for at least ten minutes so the flavors have time to mingle

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