OttoChef AI Logo
OttoChef AI
Sign InGet Started
Mediterranean Tuna Salad with White Beans and Olives

Mediterranean Tuna Salad with White Beans and Olives

Lunch
Prep Time
20min
Cook Time
10min
Servings
3
Calories
420
Chef's Note

For the best flavor, try to use tuna packed in olive oil rather than water. If you only have water-packed tuna, add an extra tablespoon of olive oil to the salad. This salad keeps well in the refrigerator for up to 2 days, making it perfect for meal prep, though I recommend adding the feta cheese just before serving.

Tags
high protein
Mediterranean
tuna
beans
salad
lunch
seafood
healthy
dairy
gluten-free
Ingredients

  • 12 oz canned tuna in olive oil

  • 15 oz can, drained and rinsed cannellini beans

  • 1/2 cup, pitted and halved kalamata olives

  • 1 cup, halved cherry tomatoes

  • 1/2 medium, thinly sliced red onion

  • 1 medium, diced cucumber

  • 1/2 cup, julienned roasted red peppers

  • 1/4 cup, chopped fresh parsley

  • 2 tablespoons, chopped fresh dill

  • 2 tablespoons, drained capers

  • 1/4 cup extra virgin olive oil

  • 3 tablespoons, freshly squeezed lemon juice

  • 1 teaspoon lemon zest

  • 1 tablespoon Dijon mustard

  • 2 cloves, minced garlic

  • 1 teaspoon dried oregano

  • 1/2 teaspoon sea salt

  • 1/4 teaspoon, freshly ground black pepper

  • 4 cups mixed salad greens

  • 1/3 cup, crumbled feta cheese

Instructions
  • 1

    In a small bowl, whisk together 1/4 cup of extra virgin olive oil, 3 tablespoons of lemon juice, 1 teaspoon of lemon zest, 1 tablespoon of Dijon mustard, 2 minced garlic cloves, 1 teaspoon of dried oregano, 1/2 teaspoon of sea salt, and 1/4 teaspoon of black pepper to make the dressing.

  • 2

    Drain the 12 oz of canned tuna, flake it with a fork, and place in a large mixing bowl.

  • 3

    Add the drained and rinsed 15 oz can of cannellini beans to the bowl with the tuna.

  • 4

    Add 1/2 cup of halved kalamata olives, 1 cup of halved cherry tomatoes, the thinly sliced 1/2 red onion, 1 diced cucumber, and 1/2 cup of julienned roasted red peppers to the bowl.

  • 5

    Gently fold in 1/4 cup of chopped fresh parsley, 2 tablespoons of chopped fresh dill, and 2 tablespoons of drained capers.

  • 6

    Pour the prepared dressing over the salad ingredients and toss gently to combine. Let the flavors marinate for at least 10 minutes.

  • 7

    Line a serving platter or individual plates with 4 cups of mixed salad greens.

  • 8

    Spoon the tuna and bean mixture over the greens.

  • 9

    Sprinkle 1/3 cup of crumbled feta cheese over the top of the salad.

  • 10

    Serve immediately or refrigerate for up to 2 hours before serving for enhanced flavor development.

Nutrition Information (per serving)
420
Calories
32g
Protein
25g
Carbs
22g
Fat
Reviews (0)
No reviews yet

Be the first to review this recipe!