mediterranean tuna salad
Stir together this mayonnaise-free mediterranean tuna salad for lunch in just 10 minutes. It’s loaded with incredible flavor from fresh scallion, basil, olives and roasted red peppers. This recipe is naturally gluten-free, paleo and low carb.
So…. tuna salad. Ohhhh yeah, #SaladMonth continues and an awesome tuna salad has been needing to happen here for always and forever.
I love tuna salad and eat it once a week. Canned Tunafish can be either an awesome healthy choice or flat-out sketchy depending on which kind of canned tuna you buy. Sketchy for your health and sketchy for the environment. So you have to be a label reader!
As with all seafood, it is a great idea to check with the latest information on the Monterey Bay Aquarium Seafood Watch list before you shop. The Monterey Bay folks right now say that pole and troll caught Pacific Albacore and Pacific Skipjack are the way to go. But you have to be careful that this is the case and to not buy if you aren’t sure that it is on the green or yellow list due to severe overfishing in parts of the world. I usually buy Raincoast which is Ocean Wise certified or Wild Harvest brands which are also sustainably fished.
Canned tuna is rich in Omega 3’s and it is a convenient source of protein so it can be a healthy part of your diet. But so many people are scared to eat it because of high levels of mercury. Mercury in canned tuna is no joke. Check out the tuna recommendations here from the environmental defense fund.
Generally speaking, lower mercury options will generally be the “Light” varieties not the “White.” Albacore tuna (white) is higher in mercury, which has to do with the fact that they are big fish that bio-accumulate mercury by eating smaller fish. Note that Wild Harvest albacore has lower levels than most canned albacore because they catch younger fish which have not accumulated as much mercury. Also keep in mind that kids need to limit the amount of canned tuna to a serving of light tuna once a week (that’s for kids over the age of 6.)
Bottom line: your best bet is Troll or Pole Caught Pacific Skipjack.
Though I grew up eating solid white canned tuna, and used to prefer it, now I have gotten used to “light.” Now, I don’t mind the stronger taste of the “light” varieties. Especially when all dolled up with loads of Mediterranean flavors like fresh basil, olives and lemon. I piled this on top of some gorgeous green leaf lettuce we got from our CSA.
Don’t miss this Ultimate Guide to Lettuce!
Turn canned light tuna into a a flavorful meal in just 10 minutes. This is a no-mayo tuna salad with Mediterranean flavors.
- 1 can sustainable light tuna packed in water, with salt, drained
- 1 tablespoon lemon juice
- 1 tablespoon extra-virgin olive oil
- Freshly ground pepper, to taste
- Pinch salt
- 1 scallion minced
- 1 stalk celery, finely chopped
- ¼ cup minced roasted red pepper
- 2 tablespoons chopped olives
- 1 tablespoon chopped basil
- 4 leaves butterhead lettuce, washed and dried
- Mash tuna in a medium bowl. Add lemon juice, oil, pepper and salt and toss to coat. Add scallion, celery, red pepper, olives and basil and stir to combine. Divide lettuce leaves between two plates. Top with the tuna salad and serve.
- Serving Size: 2 pieces lettuce and about 3/4 cup tuna salad
- Calories: 260
- Sugar: 2 g
- Sodium: 286 mg
- Fat: 21 g
- Saturated Fat: 3 g
- Carbohydrates: 4 g
- Fiber: 1 g
- Protein: 24 g