Mediterranean Tuna Salad
Canned tuna with white beans, tomato, olive oil, lemon — protein-packed.
For 1 serving
Drain the tuna and prepare the base ingredients.
- Drain the canned tuna thoroughly to remove excess liquid.
- Rinse and drain the cooked white beans.
- Halve the cherry tomatoes and finely dice the red onion.
- Combine tuna, beans, tomatoes, and onion in a large mixing bowl.
TIPRinse the canned beans under cold water to significantly reduce the sodium content.Dress the salad with oil and aromatics.
Drizzle the olive oil and lemon juice over the tuna mixture. Sprinkle with dried oregano and freshly ground black pepper, then toss gently to ensure the ingredients are evenly coated without breaking the beans.
TIPCrush the dried oregano between your palms before adding to release its natural oils.Garnish with fresh parsley and serve.
Roughly chop the fresh parsley and scatter it over the salad. Serve immediately at room temperature or chill for 15 minutes to let the flavors meld.
TIPUse flat-leaf Italian parsley for a more robust flavor compared to curly varieties.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use tuna canned in water to keep the calorie count lower and control the type of fat added.
- 2Let the salad sit for 10 minutes before eating to allow the lemon juice to marinate the onion and soften its bite.
- 3If the salad feels dry, add a tablespoon of the bean canning liquid or an extra squeeze of lemon.
- 4For a crunchier texture, add finely diced celery or cucumber.
Adapt it for your goals.
Vegan
Replace the tuna with an equal amount of chickpeas and add a teaspoon of capers for a salty, briny flavor.
low sodiumLow sodium
Use no-salt-added tuna and beans, and replace the pepper with lemon zest and extra fresh herbs.
spicierSpicier
Mix in a pinch of crushed red pepper flakes or a teaspoon of Dijon mustard into the dressing.
Why this is on our healthy list.
High Lean Protein Content
Canned tuna provides essential amino acids for muscle repair and satiety.
Heart Healthy Fats
Olive oil provides polyphenols and fats that support cardiovascular health.
Digestive Support Fiber
White beans are rich in soluble fiber which aids in healthy digestion.
Immune Boosting Vitamin C
Fresh lemon juice and parsley provide a boost of antioxidants.
Frequently asked questions
Yes, it is an excellent source of lean protein, heart-healthy monounsaturated fats, and dietary fiber from the white beans.