Top Reasons to Love This Healthy Mediterranean Tuna Salad Recipe

Prep Time: 15 minutes Cook Time: 0 minutes Total Time: 15 minutes Serves: 6

Mediterranean Tuna Salad is a light, refreshing no-cook recipe made with fresh ingredients and bold flavors. It’s ideal for busy individuals looking to manage blood sugar, support weight loss, or eat heart-smart meals. The combination of lean protein, fiber-rich veggies, and healthy fats makes this dish both satisfying and wholesome.

Why You Should Try This Mediterranean Tuna Salad

Low in carbohydrates and high in protein and fiber
Can be prepared in just 15 minutes
No cooking needed
Includes healthy fats from olive oil and tuna
Supports blood sugar balance and weight goals
Great for lunch, dinner, or meal prepping

اجزاء

2 garlic cloves, finely minced
One-half teaspoon sea salt
2 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar or balsamic vinegar
2 tablespoons fresh lemon juice
One-half teaspoon ground black pepper
Two cans (6 ounces each) tuna in water, drained
One-half cup roasted red pepper, chopped
One-quarter cup chopped black olives
One-quarter cup chopped fresh basil
One-quarter cup chopped green onions or chives
2 tablespoons drained capers
4 vine-ripened tomatoes, sliced
Fresh basil leaves for garnish

How to Make Mediterranean Tuna Salad

Mash garlic and salt into a paste in a large mixing bowl
Whisk in olive oil, lemon juice, vinegar, and black pepper
Fold in tuna, roasted red pepper, olives, basil, chives, and capers
Arrange sliced tomatoes on a serving dish
Spoon the tuna mixture on top of the tomatoes
Let sit for 15 to 20 minutes to blend flavors
Garnish with fresh basil and serve at room temperature or chilled

Nutrition Facts (Per Serving)

Calories: 120

Total Fat: 2 grams (1 gram saturated)

Cholesterol: 28 milligrams

Carbohydrates: 6 grams

Protein: 19 grams

Fiber: 1 gram

Sodium: 620 milligrams

Helpful Resources

Explore the Mediterranean Diet meal plan on Healthline or browse ADA-approved diabetes-friendly recipes.