Mediterranean-style tuna salad, bursting with sunny flavors, is more nutritious than regular tuna salad. It also tastes better, is a breeze to make and is perfect to serve to friends and family who are trying to watch their blood sugar or cholesterol.
Recent research studies have backed the health benefits of the Mediterranean diet, which includes plenty of vegetables and fruits, beans, whole grains, fish and healthy oils. Every day tuna fish salad turns Mediterranean style with a sub of olive oil and lemon for the mayo and the addition of canned white beans and chopped parsley, which provide fiber, more protein and vitamins.
The salad can be made a day ahead and served on a large bed of romaine. Since the salad contains beans, it already includes a source of carbs but the salad also tastes great tucked into pita bread.
This recipe doesn’t call for precise measuring. Try starting out with the suggested amount of lemon juice and olive oil, and then adjust for taste and calories. Use either albacore or regular tuna depending on your budget. The serving size varies depending on appetites, but this salad should provide at least three hearty servings.
Some thinly sliced celery will give
the salad some crunch. Like capers? Throw some of those in, too.
Mediterranean Tuna Salad
2 large cans (or packets) of water-packed tuna, drained well
1 can canellini or Great Northern beans, rinsed well and drained
2-4 tablespoons extra-virgin olive oil
1-2 tablespoons fresh squeezed lemon juice
Salt and pepper to taste
About 1/8 cup flat-leaf parsley, chopped
Chopped celery and/or drained capers (optional)
1. Add tuna to large bowl, gently break into chunks
2. Add drained beans to bowl, mix lightly with tuna to avoid breaking beans
3. In small bowl, mix lemon juice and olive oil; add salt and pepper to taste
4. Add lemon-oil dressing and parsley to bowl of tuna and beans. Mix V?ERY gently.
Salad can be eaten immediately, but tastes better after several hours in fridge, allowing flavors to mingle.
Can be prepared a day ahead.