Mediterranean Tuna Salad

Ingredients

• 2 cans (142 g each; 5 oz each)white albacore tuna packed in olive oil
• 60 ml (¼ cup)sliced olives (green, Kalamata or your favourite variety)
• 60 ml (¼ cup)roasted red peppers, drained and chopped
• 60 ml (¼ cup)red onion, finely chopped
• 60 ml (¼ cup)English cucumber, seeded and chopped
• 30 ml (2 tablespoons)capers, drained
• 45 ml (3 tablespoons)fresh dill, roughly chopped
• 45 ml (3 tablespoons)fresh parsley, roughly chopped
• 20 ml (1 tablespoon plus 1 teaspoon)fresh lemon juice
• 1.25 ml (¼ teaspoon)kosher salt
• 1–2 clovesgarlic, minced
• 1.25 ml (¼ teaspoon)kosher salt
• 1.25 ml (¼ teaspoon)freshly ground black pepper

Instructions

1. 1

   Combine the ingredients

   Put all the ingredients in a medium-sized bowl and toss until combined. Taste and add more salt and pepper if needed. Serve on toast or pita bread, over lettuce leaves, or in lettuce cups.

What is Mediterranean tuna salad?

Tuna salad is a simple dish of tuna mixed with flavourings and other ingredients. This Mediterranean-inspired version draws on familiar ingredients such as olives, capers, lemon and fresh herbs.

Oil-packed tuna gives the salad a rich base, while cucumber and roasted peppers bring contrasting freshness and sweetness. Since everything is mixed in one bowl, it is a handy option when you want lunch without cooking.

Nutrition and macros by portion

The nutrition label shows one serving as written: 231 calories, 27g protein, 6g carbs, 11g fat.

The tuna supplies most of the protein, while the olive oil in the tuna contributes much of the fat. The small amount of carbohydrate comes mainly from the vegetables and seasonings; serving the salad with wholemeal toast or alongside extra greens can help round out the plate.

Choose the tuna and olives

Tuna: White albacore packed in olive oil is specified here, so drain it if you prefer a less oily salad, or keep some of the oil for a richer mixture.

Olives: Green or Kalamata olives both work; choose a variety you enjoy, as their briny flavour carries through the whole bowl.

Balance the briny flavours

Salty ingredients: Olives and capers add plenty of savoury, briny flavour. Taste the mixture before adding extra salt, especially if your tuna or olives are already salty.

Lemon and herbs: Lemon juice brightens the tuna, while dill and parsley add a fresh, aromatic finish. Add the listed amounts, then adjust seasoning to taste.

Keep the vegetables crisp

Cucumber: Remove the seeds before chopping, as directed, to keep excess moisture out of the salad. Chop it small enough to mix evenly with the tuna.

Roasted peppers: Drain them well and chop into bite-sized pieces. This helps prevent their liquid from making the salad watery.

Mix gently and serve

Toss just until the ingredients are combined; vigorous mixing can break the tuna into a paste. Taste at the end and adjust the salt and pepper as needed.

Serve it on toast or in pita for a more substantial lunch, over lettuce for a lighter-feeling meal, or in lettuce cups for a crisp, hand-held option.

Recipe notes & tips

• Drain the roasted peppers thoroughly before chopping them.
• Seed the cucumber to help keep the salad from becoming watery.
• Taste before adding extra salt because the olives and capers are already briny.
• Chop the herbs roughly so they remain distinct in the finished salad.
• For the cleanest texture, toss gently until the ingredients are just combined.

Variations

• Use different olives: Swap in your preferred green, Kalamata or mixed olives.
• Add extra crunch: Finely chop more cucumber and mix it in just before serving.
• Change the herbs: Use more dill or parsley to suit your taste.
• Make it tangier: Add a little more lemon juice, tasting as you go.
• Serve it differently: Spoon the salad into lettuce cups, pita or onto toast.

Common mistakes to avoid

• Adding salt too early: Olives and capers are salty, so taste the finished mixture before seasoning further.
• Leaving peppers wet: Drain them well to avoid watering down the salad.
• Skipping the cucumber seeds: Remove them as directed to reduce excess moisture.
• Overmixing the tuna: Toss gently so the pieces do not turn into a paste.
• Chopping vegetables too large: Cut them into small pieces so they mix evenly with the tuna.

How to store

Store leftovers in an airtight container in the fridge and use within 2 days. Stir gently before serving; this salad is best served cold and does not need reheating.

Frequently asked questions