If your’re looking for ways to use up your remaining yield of fresh tomatoes, I’ve got a delicious, whole, fresh tuna salad that is perfect for piling on sliced tomatoes. It’s a quintessential example of what a true Mediterranean dish should be-fresh, whole, unprocessed, colorful and chock full of antioxidants and phytonutrients. Mediterranean foods include a wide array of fresh vegetables, fruits, whole grains, olive oil, nuts, seeds, legumes and lean meats. Check out the Mediterranean pyramid and how the Mediterranean diet benefits our health by clicking HERE.
I love this salad. I make a large batch and keep it in the refrigerator for a quick lunch or dinner served over fresh tomatoes or dark greens or piled on top of toasted sour dough bread. Most tuna salads call for mounds of mayonnaise which isn’t all that healthy for us; the Mediterranean way is to use pure extra virgin cold pressed olive oil. You can’t beat olive oil’s nutty flavor and the health benefits from this monounsaturated fat need to be a part of our healthful diet every day.
Go for albacore tuna. It costs a little bit more, but I can’t eat anything other than albacore. It’s lighter in flavor, color and texture than other tuna. When using water packed tuna, it’s OK to dump in the whole can, including the liquid, into the salad for more moisture if needed. I’ve added celery, red grapes, kalamata olives, red onion and a whole lot of fresh herbs to this salad along with fresh lemon juice, but feel free to experiment with other Mediterranean ingredients like red bell pepper, artichoke hearts, sliced almonds or pimiento.
There’s a whole lot of healthy love in this deliciously light and flavorful dish. Love for the fabulous food, but also love for your well being and that of your family. Eating Mediterranean is such a great way to eat and the benefits of a longer life, lower incidence of cancer, diabetes and heart disease make it even more worth the effort. Enjoy!
- Mediterranean Tuna Salad
- 2 (6-ounce) cans albacore tuna, drained well (I love Costco albacore tuna)
- 1/2 cup sliced celery
- 1/2 cup sliced red grapes
- 1/4 cup thinly sliced red onion
- 2 Tbsp sliced Greek kalamata olives
- 2 Tbsp chopped flat-leaf parsley
- 2 Tbsp chopped fresh basil
- 1 Tbsp chopped fresh oregano
- 2 Tbsp lemon juice
- 1 Tbsp olive oil
- Salt and freshly ground pepper, to taste
- 2 large tomatoes, sliced
- Combine all ingredients except tomatoes in a medium bowl; toss gently to combine. Serve salad over sliced tomatoes and/or a bed of chopped dark greens.
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