Mediterranean Tuna Salad

The best part about this Mediterranean Tuna Salad is how it brings together vibrant, fresh ingredients that make every bite feel like a little celebration. The tender tuna blends perfectly with the zesty olives and tangy capers, creating a salty-savory harmony that’s hard to beat. The crisp cucumbers and juicy tomatoes add a refreshing crunch, while the red onions give it just the right amount of bite. You’ll notice the bright flavors of lemon and a touch of garlic that sneak through with every forkful, making this salad feel light yet satisfying.

It’s the kind of dish that can easily become a go-to favorite for any occasion. Whether you’re tossing it together for a quick lunch or serving it at a backyard barbecue, it never fails to impress. And don’t get me started on the dressing—it’s simple but so flavorful, with olive oil and red wine vinegar pulling everything together in the most delicious way. The herbs, especially the oregano, offer that Mediterranean touch that makes this salad truly stand out.

What’s also great is how customizable this salad is. You can play around with the ingredients based on what you’ve got in your pantry or fridge. Add some feta for extra creaminess, or throw in a handful of arugula for a peppery kick. I’ve even swapped out the tuna for grilled chicken on a few occasions when I had some leftovers. It’s versatile, easy, and always a hit, no matter the variation.

Key Ingredients in Mediterranean Tuna Salad

The beauty of this salad lies in its combination of fresh, vibrant ingredients that create a perfect balance of textures and flavors. Each one brings something special to the table, whether it’s a burst of freshness, a savory kick, or a satisfying crunch. Here’s a closer look at the key ingredients that make this Mediterranean Tuna Salad such a standout dish.

• Tuna
  The star of the salad, tuna provides a rich, meaty texture and a mild, savory flavor that pairs beautifully with the other bold ingredients. Whether you’re using canned or freshly grilled tuna, it’s a must for a hearty and satisfying base.
• Olives
  Olives bring a briny, slightly tangy punch to the salad. Their salty, earthy flavor complements the tuna and enhances the Mediterranean vibe. Kalamata olives are particularly delicious here, offering a slightly fruity richness that’s hard to resist.
• Capers
  These tiny, brined buds pack a big flavor punch. Capers add a sharp, tangy element that brightens up the whole salad, balancing out the richness of the tuna and olives with their distinctive bite.
• Cucumbers
  Crisp and refreshing, cucumbers add a cool crunch that lightens up the salad. Their mild flavor acts as a perfect counterpoint to the saltier, more intense ingredients, creating a balanced texture in every bite.
• Tomatoes
  Juicy, sweet tomatoes bring an irresistible burst of flavor. Whether you’re using cherry or heirloom, their slightly sweet, tangy profile adds a juicy contrast to the savory components of the salad.
• Red Onions
  Red onions give the salad an extra layer of sharpness and color. Their mild heat, paired with a subtle sweetness, cuts through the richness of the tuna and olives, adding a pleasant bite that complements the other ingredients.
• Lemon
  Lemon is the secret ingredient that adds brightness and a refreshing citrus zing. Its acidity brings all the flavors together and balances the richness of the tuna and olives, while the zest adds a fragrant pop that makes each bite feel extra fresh.
• Garlic
  A touch of garlic imparts depth and warmth to the salad. It enhances the other flavors without overwhelming them, adding a savory backbone to the dressing and complementing the fresh vegetables.
• Olive Oil
  Olive oil is the base of the dressing, offering richness and smoothness. It also helps to carry the flavors of the herbs and spices, ensuring each ingredient is well-coated and delicious in every forkful.
• Red Wine Vinegar
  Red wine vinegar brings acidity and a bit of tang to the dressing, cutting through the richness of the olive oil and providing a nice balance to the salad. It’s the perfect counterpoint to the bright lemon, creating a harmonious dressing that ties everything together.
• Oregano
  Oregano provides that classic Mediterranean flavor with its earthy, slightly peppery notes. This herb adds depth to the dressing, enhancing the overall flavor profile and giving the salad that authentic Mediterranean flair.

How to Make Mediterranean Tuna Salad

STEP 1: Drain the tuna
Start by draining your tuna. Whether you’re using canned or fresh tuna, make sure to remove any excess liquid. If you’re using canned tuna, I recommend choosing a good-quality brand in olive oil for added richness. Flake the tuna with a fork and set it aside.

STEP 2: Prepare the vegetables
Slice the cucumbers and tomatoes into bite-sized pieces. If you’re using cherry tomatoes, simply halve them. Thinly slice the red onions, keeping them in rings, and set them aside. These fresh veggies will add a nice crunch and burst of flavor to the salad.

STEP 3: Add olives and capers
Pit and chop the olives if they’re whole, and toss them into the bowl with the tuna. Add the capers too, giving them a little rinse if you’d like to tone down their saltiness. The combination of these two ingredients is what gives the salad its Mediterranean soul!

STEP 4: Make the dressing
In a small bowl, whisk together the olive oil, red wine vinegar, garlic, lemon juice, and lemon zest. Add a pinch of salt and pepper, then sprinkle in the oregano. Taste and adjust the seasoning if needed. The dressing should be zesty and aromatic, with a perfect balance of richness and tang.

STEP 5: Combine the salad
In a large mixing bowl, combine the flaked tuna, sliced cucumbers, tomatoes, red onions, olives, and capers. Drizzle the dressing over the top and toss everything together gently, ensuring that every bite is coated in that flavorful dressing.

STEP 6: Serve and enjoy
Once everything is tossed together, your Mediterranean Tuna Salad is ready to serve! For an extra touch, you can sprinkle crumbled feta on top, or even add some fresh herbs like parsley or basil if you have them on hand. Serve immediately for the freshest flavors, or chill it in the fridge for about 30 minutes if you prefer it cold.

Serving Suggestions for Mediterranean Tuna Salad

A Light, Refreshing Side Dish
This Mediterranean Tuna Salad is the perfect side to any main course. Pair it with grilled chicken or a piece of flaky white fish for a light, satisfying meal. The bright flavors of the salad will complement the savory grilled meats, adding a burst of freshness that balances out the richness of the main dish.

Stuffed in Pita or Wrapped in Lettuce
For a fun twist, stuff the salad into a warm pita or wrap it up in crisp lettuce leaves for a low-carb, handheld lunch or snack. The creamy tuna with crunchy veggies wrapped in a soft pita or crisp lettuce is an absolutely delicious combo, perfect for a picnic or on-the-go meal.

As a Star on Your Mezze Platter
If you’re entertaining, serve this Mediterranean Tuna Salad as part of a mezze platter. Pair it with hummus, tzatziki, pita bread, and roasted vegetables. It’s an easy way to offer a variety of flavors and textures that will have your guests coming back for seconds!

How to Store Mediterranean Tuna Salad

If you find yourself with leftovers (which, let’s be honest, might just happen because it’s so good!), storing your Mediterranean Tuna Salad properly is key to keeping it fresh and delicious for the next meal. First things first, if you’re planning to store it, make sure you don’t add the dressing until right before serving. The dressing can make the veggies a little soggy if left too long, so it’s best to keep it separate and drizzle it on just before you’re ready to dive in.

When storing the salad itself, place it in an airtight container and store it in the fridge. It should keep for up to two days, but the fresher, the better. If you’ve added feta or any fresh herbs, these will keep the salad even more flavorful, but be mindful they might lose their original texture after a couple of days.

For those who like to meal prep, you can prepare all the components ahead of time—slice the veggies, drain the tuna, and even make the dressing. Just keep everything in separate containers, and when you’re ready to serve, toss it all together for a quick, fresh meal. This way, the salad stays crisp, and you won’t have to worry about it getting too soggy or losing that burst of freshness.

Conclusion

And there you have it! A fresh, vibrant, and oh-so-delicious Mediterranean Tuna Salad that’s perfect for almost any occasion. Whether you’re enjoying it as a light lunch, serving it as a side to a grilled dinner, or creating a colorful mezze spread, this salad is guaranteed to brighten up your table and your taste buds. It’s versatile, customizable, and packed with flavors that make each bite a little celebration of the Mediterranean.

I hope you enjoyed reading through the recipe and feel inspired to give it a try in your own kitchen. Don’t forget to have fun with it and make it your own—swap ingredients, add your favorite extras, and enjoy the process! If you make it, I’d love to hear how it turns out. Got any questions, feedback, or tips from your own kitchen? Drop me a comment, and I’d be happy to chat. Happy cooking!

Print Recipe

Mediterranean Tuna Salad

Author: Emily Roberts Courses: Lunch

Difficulty: Beginner Prep Time 10 mins Total Time 10 mins

Calories: 350

Description

This Mediterranean Tuna Salad is a vibrant, refreshing mix of flaky tuna, crisp cucumbers, ripe tomatoes, briny olives, and tangy red onions, all tossed in a zesty lemon-oregano dressing. It’s light, flavorful, and bursting with sunshine in every bite!

Ingredients

Scale

1/2x 1x 2x 3x

• 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

• 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

• 1 tablespoon fresh parsley, chopped

Instructions

1. Drain the can of tuna in olive oil and set it aside.
2. Cut the cherry tomatoes in half and place them in a medium-sized mixing bowl.
3. Dice the cucumber into small pieces and add it to the mixing bowl with the tomatoes.
4. Thinly slice the red onion and add it to the bowl.
5. Pit and slice the Kalamata olives, then place them in the bowl with the other ingredients.
6. Crumble the feta cheese and add it to the bowl as well.
7. Add the drained tuna on top of the other ingredients in the bowl.
8. In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, garlic powder, black pepper, and sea salt.
9. Pour the dressing over the ingredients in the large mixing bowl.
10. Gently toss the salad with a spoon to mix all the ingredients and coat them in the dressing.
11. Sprinkle the chopped fresh parsley over the salad for a fresh touch.
12. Serve immediately, or chill the salad in the refrigerator for 30 minutes before serving for enhanced flavor.

Note

• The olive oil from the tuna adds extra flavor, so avoid draining it too thoroughly if you want a richer taste.
• If you prefer a tangier salad, you can increase the amount of red wine vinegar to suit your taste.
• For a crunchier texture, consider adding some bell pepper or celery to the mix.
• To make this dish more filling, you can serve it over a bed of mixed greens or quinoa.
• The salad can be stored in the fridge for up to 2 days, but the feta may lose its crumbly texture over time.

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