Mediterranean Tuna Salad

Gluten Free
Dairy Free
Health score
43%
Mediterranean Tuna Salad
11 min.
3
230kcal

Suggestions


If you're looking for a refreshing and nutritious meal that’s both quick to prepare and satisfying, look no further than this Mediterranean Tuna Salad. Bursting with Mediterranean flavors, this dish is perfect for lunch, dinner, or as a delightful main course. The star of the show, albacore tuna, is not only protein-packed but also incredibly versatile, making it an ideal choice for a healthy diet.

This salad combines tender chunks of tuna with the crunch of celery, the briny goodness of kalamata olives, and the zesty brightness of fresh lemon juice. Each ingredient brings its own unique flavor, creating a harmonious blend that wakes up your taste buds. The addition of sliced tomatoes adds a fresh and juicy element, making every bite a burst of flavor and texture.

Perfect for those following gluten-free and dairy-free lifestyles, this salad caters to a variety of dietary needs without sacrificing taste. With a prep time of just 11 minutes, this has quickly become a favorite for busy individuals and families alike. Whether served as part of a leisurely lunch, a quick dinner, or even as a hearty snack, this Mediterranean Tuna Salad is a delicious way to embrace wholesome ingredients and enjoy a healthy lifestyle.

Ingredients

  • 12 ounce solid albacore tuna in water flaked drained canned
  • 0.3 teaspoon pepper black freshly ground
  •  celery stalks thinly sliced
  • tablespoons kalamata olives pitted coarsely chopped
  • 0.1 teaspoon kosher salt 
  • 2.5 tablespoons juice of lemon fresh
  • tablespoon olive oil 
  • 0.5 cup onion red thinly sliced
  • large tomatoes sliced

Equipment

  • bowl

Directions

  1. Combine first 4 ingredients in a medium bowl.
  2. Add lemon juice and next 3 ingredients; toss gently to combine.
  3. Serve salad over sliced tomatoes.

Nutrition Facts

Calories230kcal
Protein49.31%
Fat35.93%
Carbs14.76%

Properties

Glycemic Index
43
Glycemic Load
1.82
Inflammation Score
-8
Nutrition Score
17.41695669423%

Flavonoids

Eriodictyol
0.61mg
Hesperetin
1.81mg
Naringenin
1mg
Apigenin
0.08mg
Luteolin
0.07mg
Isorhamnetin
1.34mg
Kaempferol
0.29mg
Myricetin
0.17mg
Quercetin
6.17mg

Nutrients percent of daily need

Calories:230.18kcal
11.51%
Fat:9.16g
14.09%
Saturated Fat:1.7g
10.65%
Carbohydrates:8.46g
2.82%
Net Carbohydrates:6.26g
2.27%
Sugar:4.7g
5.22%
Cholesterol:47.63mg
15.88%
Sodium:617.12mg
26.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.28g
56.56%
Selenium:74.72µg
106.74%
Vitamin B3:7.36mg
36.81%
Vitamin C:23.52mg
28.5%
Phosphorus:285.04mg
28.5%
Vitamin B12:1.33µg
22.11%
Vitamin A:1068.51IU
21.37%
Vitamin B6:0.38mg
19.25%
Potassium:619.58mg
17.7%
Vitamin E:2.53mg
16.85%
Vitamin K:16.47µg
15.68%
Vitamin D:2.27µg
15.12%
Magnesium:55.35mg
13.84%
Manganese:0.22mg
11%
Fiber:2.21g
8.83%
Iron:1.57mg
8.71%
Folate:29.18µg
7.3%
Copper:0.14mg
6.89%
Zinc:0.81mg
5.4%
Vitamin B2:0.08mg
4.95%
Vitamin B1:0.07mg
4.74%
Calcium:39.58mg
3.96%
Vitamin B5:0.31mg
3.08%
Source:My Recipes