Best 4 Healthier Mediterranean Tuna Salad Recipes
Mediterranean tuna salad is a delicious and nutritious dish that is perfect for a light lunch or dinner. It is packed with healthy ingredients such as tuna, vegetables, and olive oil. This salad is a good source of protein, omega-3 fatty acids, and fiber. It is also low in calories and carbohydrates, making it a great choice for those who are watching their weight. Additionally, the Mediterranean diet has been linked to a reduced risk of heart disease, stroke, and other chronic diseases. So, if you are looking for a healthy and tasty salad, Mediterranean tuna salad is a great option.
Check out the recipes below so you can choose the best recipe for yourself!
HEALTHIER MEDITERRANEAN TUNA SALAD
A very refreshing and light snack or meal! This dish makes a great Mediterranean alternative to your stereotypical tuna salad made with mayonnaise. Serve with whole grain crackers.
Provided by Mareefer09
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 15m
Yield 4
Number Of Ingredients 8
Steps:
- Combine tuna, onion, and parsley in a medium bowl.
- Whisk oil, lemon juice, lemon zest, salt, and pepper to make the dressing. Toss with the tuna mixture.
Nutrition Facts : Calories 169.1 calories, Carbohydrate 1.6 g, Cholesterol 18.9 mg, Fat 10.7 g, Fiber 0.4 g, Protein 16.3 g, SaturatedFat 1.6 g, Sodium 179.6 mg, Sugar 0.5 g
TUNA ALFREDO
A jar of Alfredo sauce makes this easy dinner come together fast. Give it a burst of color and flavor with chopped fresh parsley and freshly ground black pepper.
Provided by EatAndRun
Categories Seafood Pasta
Time 25m
Yield 6
Number Of Ingredients 7
Steps:
- Bring a large pot of lightly salted water to a boil. Add fettuccine and boil until tender yet firm to the bite, about 8 minutes. Drain and set aside.
- Stir together Alfredo sauce, lemon juice, capers, lemon zest, and pepper in a small saucepan. Stir in tuna; cook over medium heat until heated through, about 5 minutes. Serve over fettuccine.
Nutrition Facts : Calories 411.9 calories, Carbohydrate 45.5 g, Cholesterol 28.6 mg, Fat 21.9 g, Fiber 2.1 g, Protein 11.1 g, SaturatedFat 8.3 g, Sodium 732.7 mg
MEDITERRANEAN TUNA SALAD
In spite of a long list of ingredients, this tuna salad is very quick to prepare. You'll love the fresh flavors. -Renee Nash, Snoqualmie, Washington
Provided by Taste of Home
Categories Lunch
Time 25m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- In a large bowl, combine the beans, celery, red pepper and green onions. In a small bowl, whisk the oil, vinegar, mustard, basil, salt and pepper. Pour over bean mixture; toss to coat. Gently stir in tuna., Serve over lettuce. Sprinkle with cheese if desired.
Nutrition Facts : Calories 282 calories, Fat 11g fat (2g saturated fat), Cholesterol 30mg cholesterol, Sodium 682mg sodium, Carbohydrate 23g carbohydrate (6g sugars, Fiber 6g fiber), Protein 23g protein. Diabetic Exchanges
NO-MAYO MEDITERRANEAN TUNA SALAD
In this light but filling lunch, canned tuna-our consummate pantry pal-is tossed with a punchy lemon-caper vinaigrette and served with a crisp side salad. Try this once and you won't miss the mayonnaise-heavy alternative one bit.
Provided by Lauryn Tyrell
Time 15m
Number Of Ingredients 10
Steps:
- Place tuna in a bowl and flake with a fork. Add bell pepper, oil, lemon juice, mustard, capers, and parsley; stir well to combine and season with salt and pepper. Serve with salad greens, cucumbers, and crackers on the side.
Tips:
- Choose high-quality tuna. Opt for tuna that is wild-caught and sustainably sourced. Look for tuna that is packed in water or olive oil, rather than oil or mayonnaise.
- Use fresh, flavorful ingredients. The fresher the ingredients, the better your tuna salad will taste. Use ripe tomatoes, crisp celery, and a variety of fresh herbs.
- Don't overmix the tuna salad. Overmixing can make the tuna salad mushy. Gently fold the ingredients together until they are just combined.
- Chill the tuna salad before serving. Chilling the tuna salad allows the flavors to meld and develop. Serve the tuna salad on a bed of lettuce or with crackers, bread, or pita chips.
Conclusion:
This Mediterranean tuna salad is a delicious and healthy meal that is perfect for lunch or dinner. It is packed with protein, healthy fats, and vitamins and minerals. The tuna salad is also incredibly versatile and can be customized to your liking. So next time you are looking for a quick and easy meal, give this Mediterranean tuna salad a try.
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