Dive into my Mediterranean Tuna Salad – a refreshing, nutritious blend of tuna, fresh veggies, and tangy dressing. Perfect for a light, delicious lunch!
Every so often, a dish comes along that captures hearts in a special way. For me, this delectable Marinated Mediterranean Tuna Salad recipe is that dish! As someone who loves nourishing people with wholesome, healthy food, I feel a particular kind of joy when one of my recipes becomes a favorite. The recipe I’m sharing today is just that—a beloved standout. Esteemed as much as my crowd-pleasing Fattoush salad, this Mediterranean Marinated Tuna Salad has been winning over palates from the moment it made its debut. What’s even better? I’m going to teach you how to make tuna salad without mayo!
What sets this Mediterranean tuna salad apart? It’s a substantial salad, a headliner, not just an accompaniment. In addition, this recipe for fresh tuna salad is light, refreshing, and protein-rich, so it doesn’t depend on mayonnaise for its appeal. This is the one if you’re looking for a healthy tuna salad recipe without mayo!
Moreover, cutting out the mayonnaise leads to fewer tuna salad calories (typically 50 – 100, depending on the brand). If you’re wondering, “How many calories are in tuna salad with mayo”? You’re looking at roughly 240 calories per serving. Another question I often ask is, “How many carbs are in tuna salad without mayo?” The answer is typically 28 grams.
Instead of mayonnaise, this Mediterranean tuna salad no mayo champions the humble canned tuna, lifted to new heights by a spirited marinade and a flourish of fresh herbs and greens. This creation is near and dear to my heart, and I can’t wait for you to savor it in your own home. Are you ready? If so, let’s start learning about this Mediterranean diet tuna salad!
Steps to Marination and Dressing Preparation
Don’t be fooled; you can make a can tuna salad recipe that tastes absolutely gourmet. If you are looking to make something even more flavorful, we recommend making ahi tuna salad with canned ahi. Essentially, preparing the tuna is a pivotal step in making this salad. We begin with good-quality canned tuna — an easy, affordable, and nutritious source of protein. The first step is to drain the tuna well. Then, we will make a beautiful, flavor-packed salad dressing to marinate the tuna and dress the salad.
The dressing is a vibrant blend of flavors: the pungent kick of garlic, the tangy depth of Dijon mustard, the sweet acidity of balsamic vinegar, and the smooth richness of good olive oil. And to this, we add a burst of freshness with lemon juice.
Take half of this dressing and mix it with the drained tuna. Make sure all the tuna is well-coated, then let it marinate for at least 15 minutes. This step allows the tuna to absorb all the wonderful flavors in the dressing, transforming it from a simple canned ingredient into something really special.
While marinating tuna, you’ll have the perfect amount of time to prepare the rest of the salad. When everything is ready, add the marinated tuna to the salad and toss gently, ensuring all the ingredients are combined but still retain their integrity. You can add more dressing as needed, according to your preference.
Personalizing Your Mediterranean Marinated Tuna Salad
The beauty of this salad is its versatility. It’s wonderfully adaptable to your personal tastes or what you have on hand. Whether you’re looking to make a Greek tuna salad or any other variation from this region, my recipe is easily customizable. Let’s explore some of the ways you can put your own 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 you have a delicious, nutritious sandwich ready to go.
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 absolutely delicious.
Pairing Suggestions for Your Mediterranean Marinated Tuna Salad
While this Mediterranean Marinated Tuna Salad stands proudly as a meal on its own, 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 cool, 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!
- Kale Tuna Salad
- Greek Tuna Salad
- Tuna Caesar Salad
- Tuna Quinoa Salad
- Tuna Spinach Salad
- Cucumber Tuna Salad
- Tuna Salad Lettuce Wraps
How Long Does Tuna Salad Last in the Fridge
Many often ask, “How long is tuna salad good for when stored in the fridge?” The answer is that if stored properly, tuna salad lasts 3 to 5 days in the refrigerator. Make sure to refrigerate the salad within 2 hours of making it, and always keep it in an airtight container. If the tuna salad has been left at room temperature for more than 2 hours, it’s best not to eat it.
Now, if you’re wondering, “Can you freeze tuna salad?” – it depends on the recipe. For the version I shared here, I don’t recommend freezing. However, some other versions of tuna salad may freeze well for up to 3 months when stored properly in airtight, freezer-safe containers.”
There you have it; I really hope you liked this Mediterranean tuna salad without mayo. For additional tuna salad nutrition info, please see below.
Tell Me How I’m Doing?
Loved this recipe? I’d love to hear from you! Leave a comment below sharing your experience making this Mediterranean Marinated Tuna Salad. Your feedback not only helps me but also helps other readers.