🥗 Tuna salad
This tuna salad is a light, Mediterranean-style plate of flaked tuna over crisp lettuce with tomato, cucumber and olives, dressed simply with olive oil. It is fresh, juicy and briny, with plenty of crunch and enough protein to work as a full meal. It is served cold as a quick lunch or a light dinner.
Diets
Allergens
Contains (in a typical recipe):
What it is made of
Recipe
Ingredients
- 160 g drained canned tuna
- 1 small head lettuce, torn
- 2 tomatoes, cut into wedges
- 1 cucumber, sliced
- 40 g olives
- 1 tbsp olive oil
- Juice of 1/2 lemon, salt and pepper
Method
- Wash and dry the lettuce and spread it over two plates.
- Add the tomato wedges, cucumber slices and olives.
- Flake the tuna over the top.
- Whisk the olive oil with lemon juice, salt and pepper, and drizzle over just before serving.
How to make it lighter
- Measure the olive oil: 1 tbsp ≈ 120 kcal, so a spoon for two plates keeps the salad light.
- Choose tuna in water rather than in oil.
- Keep olives to a small handful — they add fat and salt quickly.
History
Salads of tuna with fresh vegetables and olives are eaten all around the Mediterranean and in cafés worldwide, in countless local variations.
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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →