What is the healthiest way to make tuna salad?

A simple approach combines tuna with vegetables, beans, fresh herbs, and a light dressing. This Healthy Tuscan Tuna Salad uses olive oil and lemon juice instead of a creamy dressing while adding beans and vegetables for fiber and texture.

Is tuna salad healthy for losing weight?

Tuna salad can fit into a weight management eating plan, depending on your portions and overall diet. This recipe provides about 323 calories, 24 grams of protein, and 9 grams of fiber per serving, which can make lunch feel satisfying.

What is in Mediterranean tuna salad?

Mediterranean style tuna salads often combine tuna with vegetables, herbs, olives, beans, or other savory ingredients. Here, white beans, cucumber, roasted red pepper, olives, capers, sun dried tomatoes, parsley, basil, lemon, and olive oil create that bright Mediterranean inspired flavor.

Is eating tuna salad healthy for you?

Tuna salad can provide protein along with other nutrients, although the full nutritional picture depends on the ingredients and serving size. This version also includes white beans, vegetables, fresh herbs, and olive oil.

Healthy Tuscan Tuna Salad Recipe : Amazing Fresh Lunch

Name: Healthy Tuscan Tuna Salad Recipe : Amazing Fresh Lunch
Prep time: 15 min
Total time: 15 min
Cuisine: Italian-inspired
Ingredients: 2 cans (5 ounces each) tuna; 1 can (15 ounces) white beans; 10 green olives, sliced; 3 sun-dried tomatoes, finely diced; 1 large roasted red pepper, drained and chopped; 1/4 cup red onion, finely chopped; 1/2 English cucumber, diced; 2 tablespoons capers, drained; 3 tablespoons fresh parsley, roughly chopped; 2 tablespoons fresh basil, roughly chopped; 2 tablespoons extra-virgin olive oil; 1/2 lemon, juiced (about 1 1/2 tablespoons); Kosher salt, to taste; Ground black pepper, to taste; Optional: crumbled feta cheese or grated Parmesan cheese

Description

Fresh and crisp Healthy Tuscan Tuna Salad with tender tuna, white beans, cucumber, roasted red pepper, olives, sun-dried tomatoes, capers, and fresh herbs tossed with lemon juice and extra-virgin olive oil. This no-cook lunch comes together in just 15 minutes.

Ingredients

Scale

2 cans (5 ounces each) tuna

1 can (15 ounces) white beans

10 green olives, sliced

3 sun-dried tomatoes, finely diced

1 large roasted red pepper, drained and chopped

1/4 cup red onion, finely chopped

1/2 English cucumber, diced

2 tablespoons capers, drained

3 tablespoons fresh parsley, roughly chopped

2 tablespoons fresh basil, roughly chopped

2 tablespoons extra-virgin olive oil

1/2 lemon, juiced (about 1 1/2 tablespoons)

Kosher salt, to taste

Ground black pepper, to taste

Optional: crumbled feta cheese or grated Parmesan cheese

Cook Mode Prevent your screen from going dark

Instructions

1. Drain the tuna and white beans as needed and prepare all vegetables and herbs.

2. Add the tuna, white beans, sliced olives, sun-dried tomatoes, roasted red pepper, red onion, cucumber, capers, parsley, and basil to a large mixing bowl.

3. Leave the tuna in fairly large chunks at first, since it will naturally break into smaller pieces while you toss the salad.

4. Pour the extra-virgin olive oil and fresh lemon juice over the ingredients.

5. Season with kosher salt and ground black pepper to taste.

6. Gently toss everything together until the ingredients and dressing are evenly distributed.

7. Taste and add more lemon juice, olive oil, salt, or pepper if needed.

8. If desired, finish with crumbled feta or grated Parmesan before serving.

Notes

White beans can vary according to preference. Navy beans work particularly well because their smaller size and firmer texture help them stay intact when mixed.

Artichoke hearts can replace the green olives.

Other tender fresh herbs can replace the parsley or basil.

If the finished salad seems dry, add a little more olive oil or fresh lemon juice.

A lemon vinaigrette can replace the simple olive oil and lemon dressing.

Feta or Parmesan can add extra savory flavor.

Leave out the optional cheese to keep the recipe dairy-free.

Store leftovers in a sealed container in the refrigerator for 3 to 4 days.

The flavors continue to develop as the ingredients sit in the lemon juice and olive oil.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Lunch
Method: No-Cook
Cuisine: Italian-inspired, Mediterranean

Nutrition

Serving Size: Approximately 1/5 of the recipe
Calories: 323
Sugar: 2 g
Sodium: 451 mg
Fat: 8 g
Saturated Fat: 1 g
Unsaturated Fat: 6 g
Trans Fat: 0.002 g
Carbohydrates: 41 g
Fiber: 9 g
Protein: 24 g
Cholesterol: 20 mg