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Introduction
The origins of the Mediterranean tuna salad can be traced back to the coastal regions of Southern Europe, where the abundance of fresh seafood and seasonal produce inspired culinary traditions that celebrated simplicity and healthy living. This dish reflects the Mediterranean's love for flavorful ingredients like olives, tomatoes, and bold herbs, combined with lean protein sources like tuna. Its versatility allows it to be enjoyed year-round, though it's especially refreshing during the warm summer months when tomatoes are at their peak. This salad embodies the essence of the Mediterranean diet, often lauded for its numerous health benefits and ability to promote longevity.
Ingredients
• 1 pound (454g) fresh tuna steaks, diced into 1/2-inch cubes
• 1 large head of romaine lettuce, chopped (about 6 cups)
• 1 cup cherry tomatoes, halved
• 1/2 English cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup pitted Kalamata olives, halved
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh parsley, chopped
• 2 tablespoons fresh dill, chopped
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 garlic clove, minced
• Salt and freshly ground black pepper to taste
Step 1:
Rinse the romaine lettuce under cool water, pat dry, and chop into bite-sized pieces. Transfer to a large salad bowl.
Step 2:
Halve the cherry tomatoes and add them to the salad bowl.
Step 3:
Dice the cucumber and thinly slice the red onion. Add them to the salad bowl.
Step 4:
Halve the Kalamata olives and add them to the salad bowl along with the crumbled feta cheese.
Step 5:
Chop the fresh parsley and dill, and add them to the salad bowl.
Step 6:
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, minced garlic clove, salt, and black pepper to make the dressing.
Step 7:
Dice the fresh tuna steak into 1/2-inch cubes and gently fold it into the salad.
Step 8:
Drizzle the dressing over the salad and gently toss to coat all the ingredients evenly.
Q: Can I use canned or jarred tuna instead of fresh?
A: Yes, you can substitute canned or jarred tuna if fresh tuna is not available. Drain and flake the canned tuna before adding it to the salad.
Q: How long can I store the leftovers?
A: This salad is best enjoyed fresh, but you can store leftovers in an airtight container in the refrigerator for up to 2 days. Keep in mind that the tuna and vegetables may become slightly wilted.
Q: Can I make this salad ahead of time?
A: It's best to assemble the salad just before serving to keep the ingredients fresh and crisp. However, you can prepare the dressing and chop the vegetables ahead of time to save time.
• Opt for high-quality, sushi-grade tuna for best flavor and texture.
• Substitute canned or jarred tuna if fresh is not available, but drain and flake it before adding.
• For a vegetarian version, omit the tuna and add chickpeas or white beans.
• Use gluten-free mustard and check feta for gluten if needed.
• For a dairy-free option, omit the feta or use a vegan cheese alternative.
Serve the tuna salad immediately after tossing with the dressing, while the ingredients are still fresh and crisp.
This salad is best enjoyed fresh. If you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. The tuna and vegetables may become slightly wilted, but the salad will still be edible.
Prepare the dressing and chop the vegetables while the tuna is still cold from the refrigerator to keep everything crisp and fresh.
- Use sushi-grade tuna for the best flavor and texture.
- Adjust the amount of dressing to your liking, but don't overdress the salad.
- Add the tuna to the salad just before serving to prevent it from becoming too firm or discolored.
For a vegetarian version, omit the tuna and add chickpeas or white beans. For a dairy-free option, omit the feta or use a vegan cheese alternative.
This tuna salad pairs well with a crisp white wine, such as a Sauvignon Blanc or Pinot Grigio, or a light beer. Serve it alongside crusty bread or pita chips for a complete meal.
This dish is best enjoyed in the spring and summer when fresh produce is abundant and the flavors are at their peak.
This recipe contains fish (tuna) and dairy (feta cheese). It can be made gluten-free by using gluten-free mustard and ensuring the feta is gluten-free.
