Simple Mediterranean Tuna Salad (Print version)

Bright tuna salad with vegetables, olives, and zesty lemon dressing ready in 15 minutes.

# What you 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

# Directions:

01 - Place 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 or jar until well combined.
04 - Pour dressing over salad ingredients and toss gently to coat evenly.
05 - Taste and adjust seasoning as needed. Serve immediately or refrigerate up to 2 hours for flavors to meld.

# Expert advice:

01 -
  • Everything comes together in fifteen minutes flat, perfect for those nights when cooking feels like too much but takeout is not the answer
  • The flavors actually get better after a short rest in the fridge, making it brilliant for meal prep or make-ahead lunches
  • Each bite delivers that perfect Mediterranean trifecta of briny, bright, and satisfying without any heavy ingredients
02 -
  • The salad needs at least fifteen minutes to let the dressing work its way into the ingredients, but do not let it sit longer than two hours or the vegetables will start to weep and get soggy
  • Adjust the lemon juice and salt right before serving because the flavors will mellow out slightly as the salad rests
  • This is one of those rare dishes that tastes better at room temperature than straight from the fridge, so let it sit out for ten minutes before serving
03 -
  • Buy tuna packed in olive oil from Spain or Portugal if you can find it because the quality difference is remarkable
  • Toast a tablespoon of pine nuts and sprinkle them on top for an unexpected crunch that makes everything feel fancy

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