Mediterranean Tuna Salad

Name: Mediterranean Tuna Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Ingredients: 2 cans of tuna, drained; 1 cup of cherry tomatoes, halved; 1/2 cup of cucumber, diced; 1/4 cup of red onion, finely chopped; 1/4 cup of Kalamata olives, pitted and sliced; 1/4 cup of feta cheese, crumbled; 2 cups of arugula or mixed greens; 2 tablespoons of fresh parsley, chopped; 3 tablespoons of olive oil; 2 tablespoons of lemon juice; 1 teaspoon of dried oregano; Salt and pepper to taste

Highlighted under: Authentic Global Cuisine Inspiration

I absolutely love making Mediterranean Tuna Salad, especially during warm months when fresh ingredients are abundant. The blend of flavors, from the briny olives to the peppery arugula, creates a dish that bursts with vibrancy. Not only is it delicious, but it’s also quick and easy to throw together, making it perfect for lunch or a light dinner. I enjoy customizing it with seasonal vegetables and herbs from my garden, which elevates it even further. It's a delightful way to enjoy healthy eating without compromising on taste.

Created by

Nicola Fairchild

Last updated on 2026-01-24T14:49:34.738Z

When I first tried making Mediterranean Tuna Salad, I was skeptical about using canned tuna. However, I was blown away by how well it paired with the fresh ingredients. The addition of lemon juice really brightens the flavors and brings everything together beautifully. I also discovered that using high-quality olive oil makes a significant difference in taste.

Over time, I’ve experimented with various ingredients, including different vegetables and herbs. What I love most is that it’s easily adaptable; you can toss in anything you like! This dish has become a staple in my household, and it’s always a hit with friends.

Why You'll Love This Recipe
Bursting with fresh Mediterranean flavors that invigorate your palate
Quick and simple preparation makes weeknight dinners a breeze
Versatile and can be customized to suit personal tastes

Understanding the Ingredients

The key to an exceptional Mediterranean Tuna Salad lies in selecting high-quality ingredients. When choosing your tuna, opt for sustainably sourced varieties packed in olive oil or water for enhanced flavor. The Kalamata olives are essential, providing a robust brininess that elevates the overall taste. For the vegetables, pick vibrant cherry tomatoes and crisp cucumbers; their freshness will shine in the salad, ensuring each bite bursts with summer essence.

Incorporating feta cheese adds creaminess and a tangy kick that balances the salad's flavors. I recommend using a block of feta and crumbling it yourself. Pre-crumbled varieties often contain preservatives that can alter taste and texture. For greens, arugula offers a peppery note, but feel free to mix in baby spinach or spring mix if you prefer a milder flavor.

Maximizing Flavor with the Dressing

The dressing is crucial for marrying all the ingredients together. Using good-quality extra virgin olive oil will enhance the depth of flavor in your salad. When whisking the dressing, slowly drizzle the olive oil into the lemon juice while continuously whisking. This emulsifies the mixture, resulting in a smooth and cohesive dressing. Adjust the lemon juice to your taste; a splash more will provide an extra zing that pairs well with the hearty flavors in the salad.

Don't hesitate to experiment with fresh herbs in the dressing. Adding minced fresh oregano, basil, or dill can introduce new flavor dimensions that make the salad your signature dish. Just remember to start with small amounts and adjust to preference; fresh herbs can be more potent than their dried counterparts.

Ingredients

Gather the following ingredients for a delightful Mediterranean Tuna Salad:

Salad Ingredients

2 cans of tuna, drained
1 cup of cherry tomatoes, halved
1/2 cup of cucumber, diced
1/4 cup of red onion, finely chopped
1/4 cup of Kalamata olives, pitted and sliced
1/4 cup of feta cheese, crumbled
2 cups of arugula or mixed greens
2 tablespoons of fresh parsley, chopped

Dressing Ingredients

3 tablespoons of olive oil
2 tablespoons of lemon juice
1 teaspoon of dried oregano
Salt and pepper to taste

Mix the ingredients well to ensure all the flavors combine nicely.

Instructions

Follow these steps to create your Mediterranean Tuna Salad:

Prepare the Ingredients

In a large bowl, combine the drained tuna, cherry tomatoes, cucumber, red onion, olives, feta cheese, arugula, and parsley.

Make the Dressing

In a separate small bowl, whisk together the olive oil, lemon juice, oregano, salt, and pepper.

Combine Everything

Pour the dressing over the salad mixture and toss gently until everything is well coated.

Serve

Chill the salad for about 10 minutes if desired, then serve immediately.

Enjoy your fresh and flavorful Mediterranean Tuna Salad!

Pro Tips

Feel free to add additional ingredients like bell peppers or avocado to enhance the salad. For a more substantial meal, serve it on a bed of quinoa.

Make-Ahead Tips

This salad is perfect for meal prep! You can assemble all the elements except for the greens in advance. Store them in an airtight container in the refrigerator for up to two days. To keep the arugula fresh, add it right before serving. This way, your salad stays vibrant and crunchy without wilting.

If you're looking to amplify the meal's heartiness, consider adding cooked quinoa or chickpeas to the salad. This not only adds protein but also creates a more filling dish, making it suitable for dinner or lunch the next day. Just ensure that any additional ingredients are also added right before serving to maintain optimal texture.

Serving Suggestions

For a picturesque presentation, consider serving the salad in a large, shallow bowl. Layer the ingredients so that the colorful vegetables and greens are prominent at the top. Drizzle additional dressing over the top for visual appeal and extra flavor. Pair this salad with crusty bread or roasted pita chips for a delightful crunch that complements the dish beautifully.

If you have leftovers, consider transforming them into a tuna wrap. Simply use a whole-grain tortilla or pita; it adds a new layer of texture and makes for excellent on-the-go meals. Just remember, the flavor often intensifies after a day in the fridge, as the ingredients meld together, so your lunch tomorrow might be even tastier!

Questions About Recipes

→ Can I use fresh tuna instead of canned?

Yes, you can grill or sear fresh tuna, then flake it into the salad for a fresher option.

→ How long does the salad last in the fridge?

The salad can last for 1-2 days in the fridge, but it's best enjoyed fresh.

→ What can I substitute for feta cheese?

You can use goat cheese or omit it entirely if you prefer a dairy-free version.

→ Is this recipe gluten-free?

Yes, all the ingredients listed are naturally gluten-free.