Mediterranean tuna salad in cucumber

Mediterranean Tuna Salad

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If you’re riding the healthy-eating bandwagon, I’m certain you’ve heard about the importance of getting your omega-3s, and you’ve probably also heard that one of the best ways to get it is by eating fatty fish, like tuna, salmon, arctic char, and rainbow trout. The only problem is that we can’t always afford fresh wild fish, nor can we always plan to pick it up the day we eat it.

A great alternative is buying what I call fancy canned tuna–wild tuna that’s typically packaged in a jar, like this brand, which happens to be my favorite. I believe in the important of eating wild fish for its health benefits and superior taste, and because it’s jarred, time restraints and the obligation to plan are eliminated. Winner, winner, chicken dinner. (well at least according to Jessica Simpson…)

Now that you got your fancy chicken of the sea in hand, here’s an easy way to incorporate it into your diet. Toss the idea of eating the typical tuna salad with mayo and opt for this zesty Mediterranean version. It’s so quick and delicious, you’ll be steering that bandwagon in no time!


Mediterranean Tuna Salad

Serves 2
– 5 oz. wild jarred tuna, like Tonnino brand. I prefer tuna that is packed in olive oil because of taste and texture
– 1.5 oz. assorted olives, roughly chopped
– 1/2 medium tomato, seeded and roughly chopped
– 1.5 oz. marinated artichoke hearts in oil, roughly chopped
– 1/2 shallot, minced
– 1/4 tsp minced fresh garlic
– 1 tsp. balsamic vinegar
– 1/2 tsp. dried oregano
– 1/2 tsp. dried basil
– Pinch of red pepper flakes, optional
– Kosher salt and freshly ground black pepper

In a medium bowl, combine all the ingredients and season to taste with salt and pepper.

One of my favorite ways to eat this salad is piling it onto little cucumber boats. All you have to do is quarter an English cucumber then slice each piece in half lengthwise. With a spoon, scoop out the seeds and any soft flesh. Top with the salad, and enjoy! 


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