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Mediterrean Tuna Salad

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $2.43

$2.43 per serving

9 people like this recipe

9 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian salad
spoonacular Score:72%

Spoonacular Score: 72%

 

Mediterrean Tuna Salad might be just the main course you are searching for. This recipe makes 2 servings with 422 calories, 21g of protein, and 34g of fat each. For $2.43 per serving, this recipe covers 22% of your daily requirements of vitamins and minerals. It is a good option if you're following a gluten free, dairy free, and pescatarian diet. This recipe from Foodista has 6 fans. A mixture of wine vinegar, kalamatan olives, albacore solid tuna, and a handful of other ingredients are all it takes to make this recipe so delicious. To use up the balsamic vinegar you could follow this main course with the Skinny Strawberry Ice Cream as a dessert. All things considered, we decided this recipe deserves a spoonacular score of 71%. This score is solid. Try Sunday's Healthy, Yummy, Real Tuna Salad - for Tuna Salad, Melt, Health Benefits of Tuna: Mediterranean Tunan Antipasto Salad, and Chili Crusted Ahi Tuna & Avocado Salad with Cilantro Garlic Dressing (GF!) … and Fave Five Friday: Healthy Tuna for similar recipes.

Merlot, Pinot Noir, and rosé Wine are my top picks for Tuna. Though fish is often paired with white wine, 'meatier' fish like tuna can absolutely go with red wine. A Rosé will also pair nicely, particularly if your tunan is prepared with ingredients better suited to a white wine. The Madsen Family Cellars State Merlot Wine with a 5 out of 5 star rating seems like a good match. It costs about 22 dollars per bottle.

Madsen Family Cellars State Merlot Wine

This well-structured blend of Red Mountain and Wahluke Slope grapes has been aged 20 months in French and American oak barrels. Rich with cherries, cranberries and toffee with a smooth mouthfeel and a long, lingering finish. This big-bodied wine goes well with grilled lamb or beef. Seth Ryan vineyards, Red Mountain AVA and Stone Tree Vineyards, Wahluke Slope AVA. Wine Advocate 2010, issue 190 - 91 points

» Get this wine on Amazon.com

Ingredients

Servings:
some
some arugula
arugula
1 Tbsp
1 Tbsp red balsamic vinegar
red balsamic vinegar
1 Tbsp
1 Tbsp capers
capers
6
6  black kalamata olives
black kalamata olives
2 Tbsps
2 Tbsps mayonnaise
mayonnaise
3 Tbsps
3 Tbsps olive oil
olive oil
1 Tbsp
1 Tbsp italian parsley
italian parsley
1
1  diced roma tomato
diced roma tomato
some
some mixed salad mix
mixed salad mix
1 small
1 small shallot
shallot
0.78 oz
0.78 oz canned solid white albacore tuna in olive oil
canned solid white albacore tuna in olive oil
0.5 tsps
0.5 tsps sugar
sugar
2 Tbsps
2 Tbsps white wine vinegar
white wine vinegar
some arugula
some
arugula
1 Tbsp red balsamic vinegar
1 Tbsp
red balsamic vinegar
1 Tbsp capers
1 Tbsp
capers
6  black kalamata olives
6
black kalamata olives
2 Tbsps mayonnaise
2 Tbsps
mayonnaise
3 Tbsps olive oil
3 Tbsps
olive oil
1 Tbsp italian parsley
1 Tbsp
italian parsley
1  diced roma tomato
1
diced roma tomato
some mixed salad mix
some
mixed salad mix
1 small shallot
1 small
shallot
0.78 oz canned solid white albacore tuna in olive oil
0.78 oz
canned solid white albacore tuna in olive oil
0.5 tsps sugar
0.5 tsps
sugar
2 Tbsps white wine vinegar
2 Tbsps
white wine vinegar

Equipment

ramekin
ramekin
bowl
bowl
ramekin
ramekin
bowl
bowl


Instructions

  1. In a small bowl or ramekin, add the finely chopped shallot and cover with white wine vinegar and 1/2 teaspoon of sugar.
  2. Set aside and let marinate while preparing the tuna.
  3. Drain the tuna removing any excess water.
  4. In a bowl, add the tuna and with a fork; break into bite size pieces.
  5. Add the remaining ingredients and mix well.
  6. Serve on a bed of mixed salad, tossed with olive oil and red balsamic vinaigrette. The ratio for the vinaigrette is 1 part vinegar to 3 parts oil.
  7. Garnish with whole kalamata olives and parsley.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.43
Ingredient
some arugula
1 tablespoon red balsamic vinegar
1 tablespoon capers
6 black kalamata olives
2 tablespoons mayonnaise
3 tablespoons olive oil
1 tablespoon italian parsley
1 diced roma tomato
some mixed salad mix
1 small shallot
7 ounces canned solid white albacore tuna in olive oil
2 tablespoons white wine vinegar
Price
$0.29
$0.14
$0.31
$0.27
$0.14
$0.50
$0.16
$0.23
$1.26
$0.14
$1.28
$0.15
$4.86

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • You can use yogurt instead of mayonnaise to salads more protein rich and less heavy.

  • If you're trying to cut back on sugar, consider replacing some of the sugar in this recipe with a sweetener like Stevia or Splenda. If you're against these kinds of sweeteners, start reducing the amount of real sugar you use until your tastebuds adjust.

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Whether packed in salt or brine, it's a good idea to rinse capers to remove some excess salt. In case you're wondering what the difference between capers and caper berries is, capers are flower buds, while caper berries are the product of the same flower buds being allowed to mature and produce fruits (i.e. the caper berries!) Most sources say the two are not interchangeable, as they differ in both size and flavor.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
521 Calories
28g Protein
41g Total Fat
8g Carbs
22% Health Score
Limit These
Calories
521
26%

Fat
41g
64%

  Saturated Fat
6g
38%

Carbohydrates
8g
3%

  Sugar
4g
5%

Cholesterol
36mg
12%

Sodium
800mg
35%

Get Enough Of These
Protein
28g
56%

Selenium
60µg
86%

Vitamin K
89µg
85%

Vitamin B3
12mg
61%

Vitamin E
6mg
43%

Vitamin B12
2µg
37%

Phosphorus
308mg
31%

Vitamin B6
0.54mg
27%

Vitamin A
1196IU
24%

Vitamin C
18mg
23%

Potassium
586mg
17%

Magnesium
54mg
14%

Copper
0.22mg
11%

Folate
43µg
11%

Manganese
0.2mg
10%

Iron
1mg
10%

Vitamin B2
0.13mg
7%

Fiber
1g
6%

Vitamin B5
0.56mg
6%

Zinc
0.77mg
5%

Calcium
47mg
5%

Vitamin B1
0.06mg
4%

covered percent of daily need

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