Mediterranean Tuna Salad Recipe
This Mediterranean-inspired tuna salad combines simple, nutritious ingredients for a blood pressure-friendly lunch.
Rich in omega-3s, antioxidants, and potassium, this salad is tossed with olive oil, red onions, and kalamata olives for a fresh and satisfying meal.
Perfect for a quick and healthy lunch to support heart health and lower blood pressure.
| Prep, cook, and total time | Calories per serving |
|---|---|
| Prep Time: 10 minutes Cook Time: None Total Time: 10 minutes | Approximately 250 calories Tuna (1 can, 3 oz): ~100 calories Olive oil (1 tbsp): ~120 calories Kalamata olives (4): ~20 calories Red onion (¼ cup): ~10 calories |
Ingredients
- 1 can tuna (3 oz), drained
- 1 tablespoon olive oil
- 4 kalamata olives, halved
- ¼ cup red onion, thinly sliced
- 1 tablespoon fresh lemon juice
- Optional: Fresh parsley for garnish
- Optional: Black pepper to taste
Instruction
- Combine tuna, olive oil, and lemon juice in a bowl and mix well.
- Add sliced red onions and kalamata olives. Toss gently to combine.
- Garnish with fresh parsley and season with black pepper, if desired.
- Serve with whole-grain crackers or as a filling for lettuce wraps.
Photos
Extra tips
Flavor variations
- Herb Addition: Add basil or dill for more flavor.
- Veggie Boost: Include diced cucumbers or cherry tomatoes.
- Cheese Option: Sprinkle with a small amount of feta cheese.
- Protein Boost: Add a hard-boiled egg, chopped.
Storage tips
- Store salad in an airtight container for up to 2 days.
- Keep olives and onions separate if prepping in advance.
- Serve fresh for the best taste and texture.
Nutritional insight
- Tuna provides omega-3 fatty acids for heart health.
- Olive oil supports healthy cholesterol levels.
- Kalamata olives contain antioxidants for cellular health.
- Red onions add phytonutrients for better immunity.
Similar Recipes
Was this helpful?
Thanks for your feedback!
