If you are looking for a fresh, vibrant dish that bursts with flavors of the Mediterranean, this Mediterranean Tuna Salad Recipe is an absolute delight. It combines wholesome ingredients like tender tuna, juicy cherry tomatoes, briny Kalamata olives, and creamy feta cheese with a perfectly balanced dressing that brings everything together. Whether you’re after a quick lunch or a light dinner, this salad is satisfying, colorful, and incredibly easy to whip up. It’s one of those recipes that feels both nourishing and indulgent at the same time—guaranteed to brighten your meal rotation!
Ingredients You’ll Need
This Mediterranean Tuna Salad Recipe comes together with simple, essential ingredients that each bring something special. From the fresh crunch of cucumber to the tangy bite of red wine vinegar, these components create a symphony of textures and flavors that make the salad stand out.
- Tuna in olive oil: Using tuna packed in olive oil lends richness and a lovely Mediterranean touch to the salad.
- Cherry tomatoes: Halved for bursts of juicy sweetness and vibrant color.
- Cucumber: Diced to add crisp freshness and balance to the salty elements.
- Red onion: Thinly sliced for a mild pungency and crunch.
- Kalamata olives: Pitted and sliced, they bring a distinctive briny depth of flavor.
- Feta cheese: Crumbled for creamy texture and a tangy saltiness.
- Olive oil: Extra virgin preferred, for the dressing base that ties everything together beautifully.
- Red wine vinegar: Adds a subtle acidity that brightens the salad.
- Dried oregano: A classic herb that adds a warm, earthy Mediterranean aroma.
- Garlic powder: For a gentle hint of garlic that complements without overpowering.
- Black pepper: Adds a gentle spice kick.
- Sea salt: To enhance all the natural flavors.
- Fresh parsley: Chopped and sprinkled on top as a fresh, herbal finish.
How to Make Mediterranean Tuna Salad Recipe
Step 1: Prepare the Tuna
Begin by draining the can of tuna packed in olive oil to keep the salad from becoming too oily while preserving that rich Mediterranean flavor. Set the tuna aside for now as you prepare the fresh vegetables. This step is crucial because it allows the tuna’s texture to shine without being weighed down.
Step 2: Combine the Fresh Vegetables
Halve the cherry tomatoes and dice the cucumber into bite-size pieces, then thinly slice the red onion. Toss them all into a medium bowl. These colorful ingredients create a wonderful crunch and freshness that balance perfectly with the tender tuna and salty olives.
Step 3: Add Olives and Feta
Pit and slice the Kalamata olives before adding them to the bowl along with crumbled feta cheese. These two ingredients bring a bold, briny, and creamy contrast that makes every forkful exciting and flavorful.
Step 4: Mix in the Tuna
Now gently add the drained tuna on top of the vegetables and cheese. Taking care to keep the tuna in sizeable chunks ensures you get that satisfying meaty texture throughout the salad.
Step 5: Make the Dressing
In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, garlic powder, black pepper, and sea salt. This dressing is simple yet powerful, enhancing each ingredient while keeping the salad light and fresh.
Step 6: Toss the Salad
Pour the dressing over the salad and use a spoon to carefully toss everything together so that all the ingredients are evenly coated without breaking up the tuna too much. This step is where the magic happens, as all the flavors start to meld.
Step 7: Finish with Fresh Parsley
Sprinkle chopped fresh parsley on top for a pop of color and a refreshing herbal note. At this point, the salad is ready to enjoy immediately, though you can also refrigerate it for 30 minutes to let the flavors deepen if you prefer.
How to Serve Mediterranean Tuna Salad Recipe
Garnishes
Adding a sprinkle of extra crumbled feta, a few whole Kalamata olives, or a wedge of lemon can elevate the presentation and introduce more vibrant textures. Fresh basil leaves also pair well for a fragrant twist.
Side Dishes
This Mediterranean Tuna Salad pairs beautifully with warm pita bread, crusty artisan bread, or even served over a bed of leafy greens like arugula or spinach for a heartier meal. It’s also perfect alongside grilled vegetables or a light soup for a complete Mediterranean-inspired spread.
Creative Ways to Present
For a fun twist, serve this salad stuffed inside avocado halves or crisp endive leaves to make individual appetizers or lunch portions. Alternatively, layering it in a clear jar for a pretty picnic lunch adds a lovely visual element and convenience.
Make Ahead and Storage
Storing Leftovers
Keep any leftovers in an airtight container in the refrigerator and consume within 2 days. The salad holds up well but is best enjoyed fresh to preserve the crispness of the vegetables and the texture of the tuna.
Freezing
This salad is not suitable for freezing due to the fresh vegetables and feta cheese, which may lose their texture upon thawing. It’s best to prepare it fresh or store refrigerated if needed.
Reheating
Since this is a cold salad, reheating is not recommended. If you prefer a warm meal, consider serving the salad as a topping on grilled bread or alongside a warm main dish instead.
FAQs
Can I use fresh tuna instead of canned tuna for the Mediterranean Tuna Salad Recipe?
While you can use fresh tuna, it requires cooking and cooling before adding it to the salad. The canned tuna in olive oil is convenient and adds a lovely richness that complements the other ingredients beautifully.
What can I substitute for Kalamata olives if I don’t have any?
If Kalamata olives aren’t available, you can try green olives or other briny varieties, though keep in mind the flavor will be less robust. Capers can also add a similar salty, tangy punch.
Is this Mediterranean Tuna Salad Recipe gluten-free?
Yes, this salad is naturally gluten-free, making it a great option for those avoiding gluten. Just be sure any accompanying bread or sides are also gluten-free if needed.
How long does the Mediterranean Tuna Salad stay fresh in the refrigerator?
It is best eaten within 2 days of preparation. The vegetables may begin to soften after that, and the flavors can change. Storing it in a sealed container helps maintain freshness.
Can I add other vegetables or ingredients to this salad?
Absolutely! Feel free to get creative by adding bell peppers, artichoke hearts, or even a handful of fresh herbs like mint or dill to tailor it to your tastes.
Final Thoughts
This Mediterranean Tuna Salad Recipe is a shining example of how simple ingredients can come together to create an immensely satisfying and flavorful dish. It’s a perfect blend of textures, colors, and tastes that’s as healthy as it is delicious. I can’t wait for you to try it and make it a staple in your kitchen routine—you’re going to love how effortlessly it brings a taste of sunny Mediterranean days to your table!
Print
Mediterranean Tuna Salad Recipe
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 10 minutes
- Yield: 2 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Low Fat
Description
A refreshing Mediterranean Tuna Salad featuring tuna in olive oil mixed with cherry tomatoes, cucumber, red onion, Kalamata olives, and crumbled feta cheese, all tossed in a flavorful red wine vinegar and oregano dressing. Perfect as a light meal or appetizer.
Ingredients
Salad Ingredients
- 1 can (5 oz) tuna in olive oil, drained
- 1 cup cherry tomatoes, halved
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 1 tablespoon fresh parsley, chopped
Dressing Ingredients
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon dried oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon sea salt
Instructions
- Drain Tuna: Drain the can of tuna in olive oil thoroughly and set it aside for later use.
- Prepare Tomatoes: Cut the cherry tomatoes in half and place them in a medium-sized mixing bowl.
- Dice Cucumber: Cut the cucumber into small diced pieces and add them to the mixing bowl with the tomatoes.
- Slice Red Onion: Thinly slice the red onion and add to the bowl with the other vegetables.
- Prepare Olives: Pit and slice the Kalamata olives, then add them to the bowl with the other ingredients.
- Add Feta Cheese: Crumble the feta cheese into the bowl over the salad ingredients.
- Add Tuna: Place the drained tuna on top of the salad ingredients in the bowl.
- Make Dressing: In a separate small bowl, whisk together olive oil, red wine vinegar, dried oregano, garlic powder, black pepper, and sea salt until well combined.
- Dress the Salad: Pour the dressing evenly over the ingredients in the large mixing bowl.
- Toss Salad: Gently toss all the salad ingredients with a spoon to mix evenly and coat with dressing.
- Add Parsley: Sprinkle the chopped fresh parsley over the salad for a fresh and vibrant finish.
- Serve or Chill: Serve the salad immediately or refrigerate for about 30 minutes for enhanced flavor before serving.
Notes
- This salad is best served fresh but can be chilled for up to 1 hour to meld the flavors.
- Use good quality tuna packed in olive oil for richer flavor.
- Kalamata olives add a distinctive briny taste; substitute with black olives if preferred.
- Feta cheese can be omitted or replaced with a vegan cheese alternative for dietary preferences.
- Adjust salt content depending on the saltiness of feta and olives.
