Marinated Mediterranean Tuna Salad Recipe

Discover a dish that has captured hearts and palates alike – my Marinated Mediterranean Tuna Salad. This standout recipe has earned its place as a beloved favorite, akin to my crowd-pleasing Fattoush salad. What makes it even more remarkable? It’s a hearty and protein-rich salad that doesn’t rely on mayo for its appeal. Yes, you read that right – a healthy tuna salad recipe without mayo!

By skipping the mayo, you’ll enjoy a light and refreshing salad and cut down on calories (usually 50-100 less per serving) compared to traditional mayo-based tuna salads, which can contain around 240 calories per serving. Plus, you’ll reduce the carb content to typically 28 grams.

Instead of mayo, this Mediterranean tuna salad shines with the flavors of canned tuna, a lively marinade, and an abundance of fresh herbs and greens. This creation holds a special place in my heart, and I can’t wait for you to savor it in your own home. Are you ready to dive into the delicious world of Mediterranean Marinated Tuna Salad? Let’s get started!

Ingredients Mediterranean Tuna Salad Recipe

• Two cans of tuna (in water or olive oil, drained): Tuna forms the heart of this salad, providing a protein-packed, flavorful base.
• Red Onion (finely sliced thin): Sliced red onion adds a zesty, crunchy bite to the salad.
• Kalamata Olives (pitted and sliced): These olives contribute a rich, briny flavor, characteristic of Mediterranean cuisine.
• Cherry Tomatoes (halved): Halved cherry tomatoes offer a burst of sweetness and vibrant color.
• English Cucumber (partially peeled and thinly sliced): Cucumber adds a refreshing, crisp element to the salad.
• Capers (a handful): Capers provide a tangy, pickled flavor, balancing the dish.
• Arugula (a handful): Arugula’s peppery bite complements the other ingredients.
• Microgreens (a handful): Microgreens add a delicate, fresh dimension to the salad.
• Fresh Basil Leaves (a handful, torn if large): Basil lends a fragrant, herbaceous note to the salad.
• Juice of 1 Lemon: Fresh lemon juice brightens the flavors and offers a hint of citrusy tang.
• Balsamic Vinegar: Balsamic vinegar provides a sweet, slightly acidic contrast.
• Extra Virgin Olive Oil: Olive oil enhances the salad’s Mediterranean essence with its rich, fruity flavor.
• Salt and Freshly Ground Black Pepper: Season to taste with salt and pepper.
• Fresh Parsley (chopped): Chopped parsley offers a fresh, herbal garnish.
• This Mediterranean Tuna Salad is a harmonious blend of textures and flavors, showcasing the best of Mediterranean ingredients.

Marination and Dressing Preparation

Elevate your canned tuna salad with a few simple steps. Start by thoroughly draining the tuna.

Then, whip up a delicious dressing by combining garlic’s zest, Dijon mustard’s tang, balsamic vinegar’s sweet acidity, and the silky richness of olive oil; all brightened by a splash of lemon juice.

Take half of this dressing and thoroughly coat the drained tuna. Allow it to marinate for at least 15 minutes, infusing it with vibrant flavors that transform it from a basic canned ingredient into something extraordinary.

While the tuna marinates, prepare the remaining salad components. When everything is ready, gently combine the marinated tuna with the salad, ensuring all ingredients retain their appeal. Adjust the dressing to your taste as needed.

Personalizing Your Mediterranean Tuna Salad

The beauty of this salad is its versatility. It’s wonderfully adaptable to your tastes or what you have on hand. My recipe is easily customizable if you want to make a Greek tuna salad or any other variation from this region. Let’s explore some of the ways you can put your spin on this recipe:

• Swap the Greens: While arugula and microgreens bring a unique blend of peppery and delicate flavors to this salad, you can absolutely experiment with other greens. Tender baby spinach, crisp romaine, or nutrient-dense kale would all work beautifully in this salad.
• Tuna Salad Sandwich: This marinated tuna mixture is perfect for a salad and makes an amazing sandwich filling. Pile it onto fresh sourdough or a crusty baguette, add a layer of greens, and have a delicious, nutritious sandwich ready.
• Mix up the Veggies: Feel free to incorporate other fresh vegetables you have on hand. Thinly sliced bell peppers would add a sweet crunch, diced avocado could provide a creamy contrast or grated carrots would introduce an earthy note. In addition, tomato with tuna salad is delicious.

Pairing Suggestions

While this Mediterranean Marinated Tuna Salad stands proudly as a meal, it’s also wonderfully versatile when paired with other dishes.

For a satisfying lunch, consider accompanying it with a half sandwich—a simple chicken and avocado or a veggie-packed wrap. For a satisfying and balanced lunch, pair your tuna salad with a hearty bowl of soup. A rich lentil and sweet potato soup or a velvety butternut squash soup can complement the freshness of the tuna salad beautifully. The warm, comforting soup and the excellent, vibrant salad make a delightful contrast. Alternatively, a piece of crusty Sicilian Scaccia bread can be a great accompaniment. Its robust texture and rustic flavor provide a pleasant counterpoint to the creamy, tangy tuna salad. Remember, it’s all about creating a meal that satisfies your hunger and delights your taste buds!

How Long Does Tuna Salad Last?

If stored properly, tuna salad lasts 3 to 5 days in the refrigerator. Be sure to refrigerate it within 2 hours of preparation, and always use an airtight container. If the tuna salad has been left at room temperature for more than 2 hours, it’s best not to consume it.

As for freezing tuna salad, it depends on the recipe. For the version shared here, freezing isn’t recommended. However, some variations of tuna salad may freeze well for up to 3 months when stored properly in airtight, freezer-safe containers.

There you have it; I hope you liked this Mediterranean tuna salad without mayo. For additional tuna salad nutrition info, please see below.