Mediterranean Diet Tuna Recipes: A Delicious and Healthy Choice

Introduction

Canned tuna is a versatile and affordable ingredient that fits perfectly into the Mediterranean diet. It’s a convenient source of protein and omega-3 fatty acids, making it a great option for quick, healthy meals. Across the Mediterranean region, canned tuna is embraced in creative and satisfying ways that go far beyond the standard American tuna salad.

Benefits of Tuna in the Mediterranean Diet

Tuna can be a wonderful, low-cost protein option. It is also nutrient-rich, containing essential vitamins, minerals, and omega-3 fatty acids. Albacore tuna is a great choice if you want more omega-3s-it often has three to four times more than light tuna. If you’re looking for meals that are fast, affordable, and align with a healthy Mediterranean lifestyle, canned tuna recipes are a fantastic place to start.

Choosing the Right Tuna

There are a couple kinds of tuna out there, like white albacore and chunk light. When possible, opt for wild-caught Yellowfin or Albacore tuna. If you’re concerned about the fat content, your best bet will be tuna packed in water instead of olive oil. Many people prefer to use tuna packed in water and then add their own extra virgin olive oil so they can control the flavor and the amount used.

Addressing Mercury Concerns

Mercury levels in tuna can be a health concern, which is why it's best to consume it in moderation. A good guideline is to eat tuna no more than once every two weeks.

Mediterranean Tuna Salad Recipes

10-Minute Mediterranean Tuna Salad (Mayo-Free)

Unlike classic tuna salad, this unique tuna salad recipe is completely mayo-free-just like a healthy twist on the classic chicken salad. One of the best healthy tuna salad recipes on the site, this Mediterranean tuna salad is oh-so flavorful, and also perfectly light. While a composed nicoise salad and other hefty tuna salads with potatoes or rice are delicious, this easy tuna salad is likely a favorite.

Read also: A Review of the Mediterranean Diet in Kidney Disease

Ingredients:

• 3 cans of quality tuna (5 ounces each), packed in water or olive oil
• Pitted and sliced kalamata olives or a handful of drained capers
• Fresh vegetables (cucumber, bell peppers, red onion)
• Fresh flat leaf parsley
• For the dressing: Dijon mustard, lime juice and lime zest, extra virgin olive oil, sumac, crushed red pepper flakes (optional)

Instructions:

1. Make the no-mayo salad dressing: Whisk together 2 ½ teaspoons Dijon mustard, the zest of 1 lime, the juice of 1 ½ limes, ⅓ cup extra virgin olive oil, ½ teaspoon sumac, and ½ teaspoon red pepper flakes (if you like a bit of heat).
2. Put the tuna salad together: Drain the liquid out of the canned tuna and add it to a medium bowl.
3. Dress the salad: Pour the zesty Dijon dressing all over the tuna salad ingredients and mix well.
4. Cover and refrigerate for about half an hour.

Mediterranean Tuna Salad with Cannellini Beans

This salad starts with a base of fresh vegetables, like cucumber, tomato, red onion, and parsley, then gets a dose of protein from tuna and white beans and is finished off with a tangy homemade vinaigrette and just the right amount of crumbled feta.

Ingredients:

• Vinaigrette: Olive oil, red wine vinegar, lemon juice, dried oregano, salt, black pepper
• Salad: Cucumber, grape tomatoes, red onion, fresh parsley, cannellini beans, chunk light tuna, feta

Instructions:

1. Make the vinaigrette first, so the flavors have a little time to blend. In a bowl or jar, combine the olive oil, red wine vinegar, lemon juice, oregano, salt, and pepper. Whisk the ingredients together, or close the jar and shake until combined. Set the vinaigrette aside.
2. If you want to soften the flavor of the red onion a bit, slice it then soak the slices in ice water for about five minutes before dicing. Otherwise, finely dice the red onion, cut the cucumber into quarter rounds, slice the tomatoes in half, and roughly chop the parsley.
3. Combine the cucumber, tomato, onion, and parsley in a bowl. Pour the vinaigrette over top, then stir until the vegetables are coated.
4. Rinse and drain the beans, and drain the tuna. Add the beans, tuna, and feta to the salad, then gently stir to combine. These three are added last and only gently stirred to make sure the tuna remains in larger flakes instead of falling apart into tiny pieces.
5. Serve immediately, or refrigerate up to four days.

Lemony Mediterranean Tuna Salad without Mayo

This tuna salad works great with a Mediterranean diet, or for those who are going low carb. Ditch the mayo for a lighter, fresher take on tuna. Super filling, heart healthy and so tasty!

Ingredients:

• 2 cans albacore tuna, drained
• 2 Tablespoons extra virgin olive oil
• Diced green pepper
• Red onion
• Sun dried tomatoes
• Kalamata olives
• Crumbled feta cheese
• Dried oregano, salt & pepper

Instructions:

1. Simply combine all the ingredients in a medium bowl and mix well.
2. In a small bowl, combine drained tuna, olive oil, red onion, green pepper, olives, sun dried tomatoes, feta cheese and seasonings.

Other Mediterranean Tuna Recipes

Italian Tuna and Cannellini Bean Salad

A simple and nutritious Italian salad, this dish combines creamy cannellini beans with tender tuna, fresh herbs, and a drizzle of olive oil.

French Tuna Rillettes

These creamy French tuna rillettes are a quick, elegant spread perfect for warm evenings or casual gatherings. Made with pantry staples like canned tuna, cream, herbs, and a touch of mustard, they’re delicious on baguette slices or with fresh veggies.

Pasta alla Puttanesca with Canned Tuna

This Pasta alla Puttanesca with Canned Tuna is a bold and flavorful Italian dish that’s quick and easy to make. Briny olives, capers, and garlic simmer in a rich tomato sauce, complemented by hearty canned tuna for a protein-packed twist.

Read also: Delicious Mediterranean Recipes

Spanish-Style Tuna Deviled Eggs

These Spanish-style tuna deviled eggs are a nostalgic and flavorful tapa made with hard-boiled eggs, tuna, mayonnaise, olives, and a touch of smoked paprika.

Serving Suggestions

• Tuna Sandwich: Probably the most convenient way to serve tuna salad is in a sandwich. Spread a piece of bread with a thin layer of hummus, then top with lettuce, tomato, and tuna salad.
• Tuna wraps!
• Appetizer or snack: Piling it onto tomatoes for a yummy hand-held snack or app. Try it over some roasted tomatoes or with this heirloom tomato salad.
• Over fresh greens: Pile it over mixed greens or arugula for a satisfying Mediterranean salad.
• In sandwiches: Serve on focaccia, pita bread, or flatbread for an authentic Mediterranean feel. Add a handful of fresh spinach or arugula.
• Lettuce wraps: For a low-carb option, wrap the salad in butter lettuce leaves.
• With crackers and crudités: It even works in an appetizer spread!
• Grain bowl base: Serve over quinoa, farro, or couscous for a more substantial meal.

Tips and Variations

• Add crunch: Celery adds a nice crunch.
• Spice it up: Add crushed red pepper flakes for a bit of heat.
• Add acidity: Fresh lemon juice adds tartness.
• Add flavor: Fresh basil adds an herby flavor.
• Get creative with vegetables: Sun-dried tomatoes, pitted olives, bell peppers, chickpeas, avocado, cooked orzo, penne, or bowtie pasta, spinach or romaine (keep separate if meal prepping), or roasted red peppers would be delicious additions.
• Substitute capers: Chopped green olives or chopped pickles can provide a similar briny flavor if you don’t have capers on hand.

Make-Ahead Tips

• You can make the dressing a day or two in advance and store it in a Mason jar in the fridge.
• This homemade tuna salad will keep for about 3 days in an airtight container in the fridge.
• If making ahead, you may want to store the fresh vegetables separately and stir together before serving.

Read also: Mediterranean Diet, Instant Pot Style

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