Stepping into the vibrant realm of Mediterranean cuisine, we embark on a delightful culinary adventure with a dish that bursts with flavors, textures, and colors. The Mediterranean tuna potato olive and feta salad, adorned with a zesty garlic dressing, invites you to relish a harmonious blend of fresh ingredients, each contributing its unique charm to create a symphony of taste. Embark on this culinary journey as we unveil the secrets behind crafting this delectable salad, ensuring that your taste buds embark on a Mediterranean escapade.
Here are our top 10 tried and tested recipes!
MEDITERRANEAN TUNA, POTATO, OLIVE, AND FETA SALAD WITH GARLIC DRESSING
Steps:
- Separate garlic cloves, leaving skins intact. In a large kettle cover potatoes with salted water by 2 inches and add garlic. Simmer potatoes and garlic until potatoes are just tender, about 20 minutes. Drain potatoes and garlic in a colander and, when cool enough to handle, cut potatoes into 1/4-inch-thick slices. Peel garlic and in a blender puree with water, vinegar, oil, mustard, and salt and pepper to taste. Potatoes may be prepared and dressing made 1 day ahead and chilled separately, covered.
- Cut beans into 1-inch pieces. Have ready a bowl of ice and cold water. In a large saucepan of boiling salted water cook beans until crisp-tender, about 3 minutes for haricots verts or 6 minutes for regular green beans. In a colander drain beans and plunge into ice water to stop cooking. Pat beans dry. Cut bell pepper into 1/4-inch dice and halve cucumber lengthwise. Seed cucumber and diagonally cut into 1/4-inch-thick slices. Pit and chop olives. Vegetables and olives may be prepared up to this point 4 hours ahead and chilled separately, covered.
- Drain tuna and transfer with potatoes, beans, bell pepper, cucumber, and olives to a large bowl.
- Just before serving, toss salad with dressing and crumble feta on top.
MEDITERRANEAN TUNA PASTA SALAD
White albacore tuna is dressed up with fresh vegetables and a lemony vinaigrette for a light and tasty main dish salad. Adapted from the Pampered Chef's "It's Good For You".
Provided by SusieQusie
Categories Tuna
Time 25m
Yield 6 serving(s)
Number Of Ingredients 15
Steps:
- Whisk dressing ingredients together in a small bowl. Set aside.
- Cook pasta according to package directions. Drain and rinse under cold running water. Drain again.
- Place pasta in a large bowl. Add vegetables, olives, salad greens and tuna. Pour on vinaigrette, toss to coat.
- Sprinkle with feta cheese.
Nutrition Facts : Calories 280.7, Fat 10.3, SaturatedFat 3.2, Cholesterol 36.1, Sodium 529.6, Carbohydrate 26.6, Fiber 1.8, Sugar 2.9, Protein 20.2
MEDITERRANEAN TUNA SALAD
Italian dressing and green olives add a zesty twist to this tasty tuna salad.
Provided by My Food and Family
Categories Home
Time 5m
Yield Makes 1 serving.
Number Of Ingredients 6
Steps:
- Combine cottage cheese, mayo and dressing in small bowl.
- Add tuna and olives; mix lightly.
- Serve tuna mixture with tomato wedges.
Nutrition Facts : Calories 270, Fat 17 g, SaturatedFat 3 g, TransFat 0 g, Cholesterol 35 mg, Sodium 760 mg, Carbohydrate 0 g, Fiber 2 g, Sugar 0 g, Protein 20 g
MEDITERRANEAN TUNA PASTA SALAD
Cubed tuna steak dresses up this hearty, Greek-style pasta salad. The mild tuna flavor blends nicely with the olives, feta cheese and veggies.-Sarah Farley, Greenfield, Wisconsin
Provided by Taste of Home
Categories Lunch
Time 40m
Yield 4 servings.
Number Of Ingredients 13
Steps:
- Cook pasta according to package directions. Meanwhile, in a large skillet, saute tuna in 1 tablespoon oil until fish flakes easily with a fork; cool. , In a jar with a tight-fitting lid, combine the lemon juice, oregano, garlic, salt, pepper and remaining oil; shake well. , Drain pasta and rinse in cold water. , In a large salad bowl, combine the pasta, tuna, cucumber, onion, olives, tomato and feta cheese. Drizzle with dressing; gently toss to coat.
Nutrition Facts :
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
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
MEDITERRANEAN TUNA SALAD
This recipe is courtesy of Kraft. It is low in fat and high in protein. It makes a wonderful lunch on the go for for 1. Serve with wheat crackers for a complete meal.
Provided by PaulaG
Categories Tuna
Time 10m
Yield 1 serving(s)
Number Of Ingredients 6
Steps:
- In a small bowl, combine the cottage cheese, mayonnaise and dressing.
- Add the tuna and olives, mixing lightly.
- Serve with the tomato wedges.
Nutrition Facts : Calories 233.2, Fat 10.3, SaturatedFat 2.1, Cholesterol 45.7, Sodium 590.7, Carbohydrate 9.7, Fiber 1.5, Sugar 5.3, Protein 25.2
MEDITERRANEAN TUNA SALAD WITH ROASTED POTATO WEDGES
This Mediterranean tuna salad, a variation on salad nicoise, includes spinach, roasted red pepper, and wedges of roasted potatoes, along with the traditional tuna and haricots verts.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Seafood Recipes
Number Of Ingredients 15
Steps:
- Heat oven to 450 degrees. Place potatoes on a baking sheet lined with parchment paper; roast until browned, about 30 minutes. Meanwhile, roast red pepper over gas burner until charred on all sides. Place in a bowl; cover with plastic wrap. Set aside for 15 minutes. Remove skin and seeds; cut into 1-inch pieces.
- Fill a bowl with water and ice; set aside. Bring a pot of water to a boil; add haricots verts. Cook until bright green and just tender, about 2 minutes. Drain; transfer to the ice bath until cool. Drain again, and set aside.
- Place basil, vinegar, salt, pepper, and 2 tablespoons warm water in a blender, and puree until smooth. With motor running, add olive oil, and puree until combined. Set aside.
- In a large bowl, combine spinach, tomatoes, celery, cucumbers, scallions, roasted potatoes and peppers, reserved basil puree, and tuna; toss. Divide haricots verts among six plates; top with tuna salad. Garnish with chopped Kalamata olives, and serve.
Nutrition Facts : Calories 255 g, Cholesterol 23 g, Fat 8 g, Fiber 519 g, Protein 20 g, Sodium 519 g
MEDITERRANEAN TUNA SALAD
I found the original recipe in an article and tweaked it to my taste. Have to say that I like this Mediterranean version of tuna salad better than normal mayo/prepared mustard version. Spread into pita bread or on sandwich bread and enjoy... I like to add slices of Swiss or Cheddar cheese and a handful of fresh spinach leaves.
Provided by Beth B. - South Carolina
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 35m
Yield 2
Number Of Ingredients 6
Steps:
- Use a fork to flake tuna into a small container. Add mayonnaise, hummus, and olives. Add oregano, salt, and pepper. Mix all ingredients well and refrigerate until chilled, about 30 minutes.
Nutrition Facts : Calories 295.8 calories, Carbohydrate 4.4 g, Cholesterol 33.4 mg, Fat 20.7 g, Fiber 1.8 g, Protein 23.2 g, SaturatedFat 3.2 g, Sodium 465.2 mg, Sugar 0.3 g
MEDITERRANEAN TUNA SALAD
In 15 minutes, you can take your taste buds on a trip to Greece with refreshing tuna-stuffed tomatoes.
Provided by Betty Crocker Kitchens
Categories Entree
Time 15m
Yield 5
Number Of Ingredients 10
Steps:
- Cut very thin slice from bottom of each tomato so it will stand upright. Cut thin slice from top of each tomato; scoop out tomato flesh, leaving tomato shell. Remove seeds from tomato flesh; chop enough tomato flesh to measure 1 cup.
- In medium bowl, toss chopped tomato, tuna, beans, chopped parsley, capers, lemon juice, garlic, salt and pepper.
- Spoon tuna mixture into hollowed-out tomatoes. Garnish with parsley sprigs.
Nutrition Facts : Calories 310, Carbohydrate 30 g, Cholesterol 10 mg, Fiber 8 g, Protein 23 g, SaturatedFat 1 1/2 g, ServingSize 1 Serving, Sodium 1020 mg, Sugar 5 g, TransFat 0 g
Tips:
- Use fresh ingredients: The fresher the ingredients, the better the salad will taste. Look for ripe tomatoes, crisp cucumbers, and tender tuna.
- Choose a good quality olive oil: Olive oil is a key ingredient in this salad, so it's important to choose a good one. Look for an extra virgin olive oil that has a fruity, peppery taste.
- Don't overcook the tuna: Tuna is a delicate fish, so it's important not to overcook it. Cook it just until it is opaque in the center, about 2-3 minutes per side.
- Let the salad chill before serving: This salad is best when it has had a chance to chill in the refrigerator for at least 30 minutes. This will allow the flavors to meld together.
Conclusion:
This Mediterranean tuna potato olive and feta salad with garlic dressing is a delicious and healthy salad that is perfect for a summer meal. It is packed with fresh vegetables, protein, and healthy fats. The garlic dressing is light and flavorful, and it complements the other ingredients perfectly. If you are looking for a new salad recipe to try, this one is definitely worth a try!
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