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Mediterranean Tuna Salad – Bright, Fresh, and Ready in Minutes

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Prep Time 10 minutes
Total Time 10 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (5–6 oz each) tuna, preferably tuna packed in olive oil, drained
  • 1 cup cherry or grape tomatoes, halved
  • 1 medium cucumber, diced (Persian or English cucumber works best)
  • 1/2 small red onion, thinly sliced or finely diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/3 cup roasted red peppers, sliced (jarred is fine)
  • 1/3 cup crumbled feta cheese (optional but delicious)
  • 2 tablespoons capers, drained (optional, for extra briny bite)
  • A handful of fresh parsley, chopped
  • A few fresh mint leaves, chopped (optional, for freshness)
  • 1/4 cup extra-virgin olive oil
  • 2–3 tablespoons fresh lemon juice (about 1 lemon)
  • 1 small garlic clove, finely grated or minced
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon dried oregano (or 1 teaspoon fresh, finely chopped)
  • Salt and freshly ground black pepper, to taste
  • Mixed greens, butter lettuce, or arugula
  • Warm pita, crusty bread, or cooked quinoa
  • Lemon wedges

Method
 

  1. Make the dressing. In a small bowl, whisk together olive oil, lemon juice, garlic, Dijon, oregano, salt, and pepper until smooth and emulsified. Taste and adjust acidity with more lemon if you like it brighter.
  2. Prep the vegetables. Halve the tomatoes, dice the cucumber, and slice the red onion thin. If the onion tastes sharp, soak the slices in cold water for 5 minutes, then drain. This takes the edge off and keeps the salad balanced.
  3. Combine the salad base. In a large bowl, add tomatoes, cucumber, red onion, olives, roasted red peppers, capers, parsley, and mint. Toss gently to distribute.
  4. Add the tuna. Flake the drained tuna into bite-size pieces and add to the bowl. Try not to mash it; you want chunks for better texture.
  5. Dress it up. Pour about two-thirds of the dressing over the salad and toss gently. Add more dressing a little at a time until everything is lightly coated but not soggy.
  6. Finish with feta. Sprinkle in the feta and fold it through. Taste and adjust seasoning—more salt, pepper, or lemon if needed.
  7. Serve. Spoon over greens, tuck into pita, top cooked quinoa or farro, or enjoy as is. Add a squeeze of lemon right before eating for extra brightness.