Healthy Mediterranean Tuna Salad Bowl

This healthy Mediterranean tuna salad bowl is the perfect dish for those days we need a fast and satisfying meal:  it is light and flavorful with bright flavors and great texture.

We all know that the classic tuna salad is often loaded with mayonnaise and served between two pieces of bread.  A Mediterranean tuna salad, served here as a bowl, is quite different and it makes for a delicious lunch or light dinner alternative.  With crunchy, chopped vegetables, peppery greens, briny olives, sharp radishes, quality tuna packed in olive oil, and a bright lemon vinaigrette, you do not have to settle for the same old tuna salad.

Ingredients for the Healthy Mediterranean Salad Bowl

This versatile salad consists of fresh ingredients, some pantry staples and, of course, some lean protein in the form of good quality tuna.  Many of the ingredients are interchangeable and easy to substitute with what we have at hand.  Use them all or use only what you have from the list.

1. Tuna:  good quality, solid, light tuna, packed in olive oil
2. Potatoes:  Yukon Gold potatoes, or, small red potatoes, for a creamy base
3. Mixed greens:  any combination of tender greens, especially arugula
4. Celery:  one or two tender celery stalks, for crunch and texture
5. Cucumber:  mini cucumbers are best because of their thinner skins and fewer seeds
6. Onions:  green and red onions or shallot
7. Olives:  mixed pitted olives or your favorites
8. Fresh herbs:  fresh dill, parsley, chives, or, cilantro; any combination is great
9. Other additions:  pepperoncini and sweet peppers for a touch of heat (optional)
10. Radishes:  for color and extra crunch (optional)
11. Capers:  for that added briny, salty flavor (optional)
12. Dressing:  a bright lemony vinaigrette brings everything together

What kind of Potatoes to use:

Waxy potatoes are the best kind of potatoes for boiling.  With their creamy interior and their thinner skins, they are low in starch, which means that they will keep their shapes as they boil and they will not fall apart.  Waxy potatoes include yellow, Yukon Gold, red, and Fingerling potatoes.

Starchy potatoes, such as Russets, are not as good a choice for this recipe.  Their skins are thicker and their interiors are fluffier, which means that will not hold their shapes as they boil.  These potatoes are best for baking, or, for mashed potatoes.

What kind of tuna to use:

Tuna is a good source of protein and is low in calories and low in fat.  Canned tuna is a good staple item to have in the kitchen as it can stay fresh for several years in the pantry.

There are many varieties of tuna from which to choose.  As far as the “packed in oil” versus “packed in water” varieties, it all depends on your personal preferences.  Tuna packed in oil might be only slightly higher in calories, but it has a far superior taste.  Tuna packed in water is only slightly higher in Omega-3 fatty acids, but it needs some olive oil to improve its flavor.  Both varieties are loaded with vitamins and minerals.

Canned or jarred tuna, especially “light tuna”, is typically younger tuna which contains lower levels of heavy metals that often fresh or frozen tuna contains.  Look for sustainable varieties with an MSC certification on the label.

For more information about tuna’s nutritional benefits, check out the information on Healthline.

How to make this Healthy Mediterranean Tuna Salad Bowl

This salad can be ready in 20 minutes (or just 10 minutes if you already have a cooked potato on hand).  This makes it a great option for a very quick, nutritious, and satisfying mid-week meal.

1. Boil or steam one unpeeled potato, then cut it into bite-sized pieces
2. Make the vinaigrette and set it aside
3. Prep and chop the vegetables
4. Mince the fresh herbs
5. Flake the tuna or brake it into larger pieces
6. Gently toss everything together.  Serve this tuna salad bowl with some Mediterranean style bread, such as pita, focaccia or a classic baguette

How to make this salad ahead of time

You can easily make the vinaigrette ahead of time and keep it in a jar at room temperature.  You can also prepare the vegetables in advance by chopping them then storing them in the refrigerator in an airtight container.  Just before serving, place all ingredients in a large bowl, mince the fresh herbs and toss gently with the lemon vinaigrette.

This flavorful salad is a typical example of how people in the Mediterranean always seem to find ways to stretch a small amount of protein into a whole meal, using seasonal vegetables, fresh herbs and simple condiments that impart big flavors.

Healthy Mediterranean Tuna Salad Bowl

 

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Prep time

10 mins

Cook time

10 mins

Total time

20 mins

 

A delicious and very flavorful light meal that takes only minutes to prepare

Author: Marilena Leavitt

Recipe type: Salad

Cuisine: Mediterranean

Serves: 2-4

Ingredients

• 1 can (7 oz.) good quality solid light tuna in olive oil (in a glass jar or a can), drained
• 1 small cooked Yukon gold potato, cut in bite-size pieces
• 1 celery stalk, (from the heart of the celery - leaves included), chopped
• 1 cup arugula or mixed baby greens, packed
• 2 small green onions, finely chopped
• ¼ cup small red onion, (or, shallot), thinly sliced
• 1 mini cucumber, sliced on the diagonal
• ⅓ cup mixed, oil-cured olives
• ¼ cup fresh dill and/or fresh parsley, minced
• 2 small radishes, finely sliced (optional)
• --- a few pepperoncini & sweet peppers (optional)
• .
• For the vinaigrette:
• .
• 3 TBSP. lemon juice
• 6 TBSP. olive oil
• ¼ tsp. Greek oregano
• --- salt & pepper to taste

Instructions

1. Place all ingredients for the vinaigrette in a small bowl. Whisk well to combine, taste and adjust the seasoning.
2. In a large salad bowl, place the chopped vegetables, the olives and the minced fresh herbs. Drain the tuna, flake it with a fork and add it to the vegetables. Drizzle with enough of the vinaigrette to lightly coat the salad. Gently toss all the ingredients.
3. Serve with toasted pita bread, your favorite Mediterranean bread or even pita chips, and some extra dressing on the side.

Notes

Leftovers can be refrigerated for up to three days in an airtight container.

3.5.3251

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