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Introduction
Tuna salad has long been a lunchtime staple, but this Mediterranean version elevates the humble sandwich to new heights. Inspired by the healthful and flavorful cuisine of countries bordering the Mediterranean Sea, this recipe incorporates ingredients like olives, feta, and fresh herbs that are hallmarks of the region's diet. The Mediterranean diet, known for its heart-healthy benefits and emphasis on fresh, whole foods, has been enjoyed for centuries in countries like Greece, Italy, and Spain. By infusing these traditional flavors into a familiar favorite, we create a sandwich that's not only delicious but also aligns with the principles of one of the world's healthiest eating patterns.
Ingredients
• 2 cans (5 oz each) solid white albacore tuna in water, drained and flaked
• 1/4 cup red onion, finely diced
• 1/2 cup English cucumber, seeded and diced
• 1/2 cup cherry tomatoes, halved
• 1/4 cup kalamata olives, pitted and roughly chopped
• 1/4 cup crumbled feta cheese
• 2 tablespoons fresh parsley, finely chopped
• 1 tablespoon fresh mint leaves, finely chopped
• 2 tablespoons extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• 1 teaspoon Dijon mustard
• 1/4 teaspoon dried oregano
• Salt and freshly ground black pepper to taste
• 4 slices whole grain bread, lightly toasted
Step 1:
In a large mixing bowl, combine the drained and flaked tuna, diced red onion, cucumber, halved cherry tomatoes, chopped kalamata olives, crumbled feta cheese, chopped parsley, and mint.
Step 2:
In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and dried oregano to make the dressing.
Step 3:
Pour the dressing over the tuna mixture and gently toss to combine. Season with salt and freshly ground black pepper to taste.
Step 4:
Lightly toast the whole grain bread slices.
Step 5:
Divide the Mediterranean tuna salad evenly among the toasted bread slices.
Q: Can I make this salad ahead of time?
A: Yes, you can prepare the salad up to 24 hours in advance. Keep it refrigerated and add the feta cheese just before serving for the best texture.
Q: How can I make this recipe lower in sodium?
A: Use low-sodium tuna, reduce the amount of feta cheese, and use fewer olives. You can also omit adding extra salt to the mixture.
Q: Is this recipe suitable for meal prep?
A: Absolutely! Prepare the salad in advance and store it separately from the bread. Toast the bread and assemble the sandwiches when ready to eat.
• For a dairy-free version, omit the feta cheese or substitute with a vegan alternative.
• You can use canned chickpeas instead of tuna for a vegetarian option.
• Fresh oregano can be used instead of dried; use 1 teaspoon finely chopped.
• For a gluten-free meal, serve the salad on gluten-free bread or in lettuce cups.
• Choose a high-quality, sustainably sourced tuna for the best flavor and texture.
Serve the Mediterranean tuna salad on top of the toasted whole grain bread. For a lighter option, serve on a bed of mixed greens or in lettuce cups.
Store any leftover tuna salad in an airtight container in the refrigerator for up to 2 days. Do not store with the bread to prevent sogginess.
Prepare the vegetables and herbs while the bread is toasting to save time.
- Don't overmix the tuna to maintain its flaky texture.
- Adjust the lemon juice and olive oil ratio to your taste preference.
- Pat the cucumber dry after dicing to prevent excess moisture in the salad.
For a spicier version, add a pinch of red pepper flakes or a diced jalapeño. For a creamier texture, mix in 2 tablespoons of Greek yogurt.
Pair with a crisp white wine like Sauvignon Blanc or a light Mediterranean-style lager. Serve with a side of mixed olives or a small Greek salad.
This dish is suitable for year-round preparation, but it's especially refreshing in spring and summer.
This recipe contains fish (tuna), dairy (feta cheese), and gluten (whole grain bread). It may contain traces of nuts depending on the bread used.
