Are you looking for a healthy and satisfying option for lunch or dinner? Look no further than a delicious Mediterranean Tuna Salad! This recipe packs in a ton of flavor while still being low calorie, with only 240 calories per serving.

But this salad isn't just tasty, it's also packed with nutritious ingredients. Tuna is a great source of protein and omega-3 fatty acids, while the vegetables and herbs used in this recipe provide plenty of vitamins and minerals.

In this article, we'll explore the ingredients and health benefits of this tasty dish, as well as tips and tricks for making the perfect tuna salad.

240 Calorie Tuna Salad Recipe

To make this delicious salad, you'll need the following ingredients:

• 1 can of tuna, drained
• 1/4 cup chopped red onion
• 1/4 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 1/4 cup chopped bell pepper
• 1/4 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped kalamata olives
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper, to taste

To prepare, simply mix all of the ingredients together in a large bowl. Serve immediately, or store in the fridge for up to 3 days.

Ingredients for Mediterranean Tuna Salad

As mentioned, this tuna salad recipe requires a few specific ingredients. Here's a breakdown of what you'll need:

• 1 can of tuna, drained
• 1/4 cup chopped red onion
• 1/4 cup chopped cucumber
• 1/4 cup chopped cherry tomatoes
• 1/4 cup chopped bell pepper
• 1/4 cup crumbled feta cheese
• 2 tbsp chopped fresh parsley
• 2 tbsp chopped kalamata olives
• 1 tbsp olive oil
• 1 tbsp lemon juice
• Salt and pepper, to taste

Health Benefits of Mediterranean Tuna Salad

In addition to being a tasty meal option, there are several health benefits associated with this tuna salad recipe.

• Tuna is a great source of protein and omega-3 fatty acids, which can help support heart health and brain function.
• The vegetables and herbs used in this recipe provide a variety of vitamins and minerals, such as vitamin C from the bell pepper and parsley.
• The use of olive oil in the dressing provides healthy fats that can help reduce inflammation and improve cholesterol levels.

Preparation Method for Mediterranean Tuna Salad

Making this salad is a breeze! Here's a step-by-step guide to preparing it:

1. Drain one can of tuna and add it to a large bowl.
2. Add chopped red onion, cucumber, cherry tomatoes, bell pepper, feta cheese, parsley, and kalamata olives.
3. In a separate small bowl, whisk together olive oil, lemon juice, salt, and pepper to create the dressing.
4. Pour the dressing over the salad ingredients and toss to combine.
5. Serve immediately, or store in the fridge for up to 3 days.

How to Serve Tuna Salad

This salad is perfect as a stand-alone lunch or dinner option, but there are a few ways to mix it up and make it even more satisfying.

• Serve it over a bed of greens to add some extra fiber and volume to the dish.
• Add some cooked quinoa or brown rice to create a more filling meal.
• Wrap it up in a whole wheat pita or tortilla for a delicious and portable option.

Variations of Tuna Salad Recipe

While this recipe is already packed with flavor, there are a few ways to mix it up and try something new.

• Try adding some roasted chickpeas or almonds for some extra crunch.
• Swap out the feta cheese for goat cheese or grated parmesan.
• Add some diced avocado for a boost of healthy fats.

Storage and Shelf Life of Tuna Salad

If you're making this salad ahead of time, it's important to know how to store it properly to maintain freshness.

• Store the salad in an airtight container in the refrigerator.
• The salad will stay fresh for up to 3 days.
• Avoid freezing the salad, as the texture of the tuna and vegetables may become mushy when thawed.

Tips for Making Tuna Salad Perfectly

Here are a few tips to ensure your tuna salad turns out perfectly every time:

• Use a high-quality canned tuna, such as one packed in olive oil.
• Drain the tuna thoroughly to prevent any excess liquid from making the salad soggy.
• Chop the vegetables finely and evenly to ensure a good mix of flavors in every bite.
• Use freshly squeezed lemon juice in the dressing for the best flavor.

Frequently Asked Questions about Tuna Salad

Here are a few common questions and concerns about tuna salad, along with their answers:

• Can I use canned salmon instead of tuna? Absolutely! This recipe can be easily adapted to use canned salmon instead of tuna.
• Can I make this salad without cheese? Of course! Feel free to omit the cheese or substitute it with another type that you prefer.
• Can I make this salad ahead of time? Yes! You can store this salad in the fridge for up to 3 days, making it a great make-ahead option.

Other Delicious Tuna Salad Recipes

If you're a fan of tuna salad, here are a few other tasty recipes to try:

• Classic Tuna Salad Sandwich
• Asian-Inspired Tuna Salad with Sesame Ginger Dressing
• Mediterranean Tuna Salad Lettuce Wraps