Mediterranean Tuna Salad

Mediterranean Tuna Salad 

Serves 4

Ingredients

• 250g of tuna in olive oil, drained
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/4 red onion, thinly sliced
• 1/4 cup Kalamata olives, pitted and halved
• 1/4 cup feta cheese, crumbled
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh basil, chopped
• 1 tbsp capers 

Dressing:

• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 clove garlic, minced
• 2 tbsp parsley, chopped
• Salt and pepper to taste

Method

1. In a large mixing bowl, add the drained tuna, cherry tomatoes, cucumber, red onion, olives, feta cheese, parsley, and basil.
2. In a small bowl, whisk together the olive oil, red wine vinegar or lemon juice, minced garlic, salt, and pepper.
3. Pour the dressing over the salad ingredients and gently toss to combine.
4. Taste and adjust seasonings as needed.
5. Serve chilled or at room temperature with whole-grain pita, lettuce wraps, or on its own.

Benefits

The tuna and feta in this recipe are high in protein making it a filling and blood sugar stabilising salad. They are also high in good fats which help keep us feeling full and feed our brain for cognition and memory. There are also healthy fats from olive oil and olives.

This salad is low in carbohydrates with fiber from vegetables, which supports digestive health and feeds our microbiome.

Nutritional value Per serve

• 280 Kcal
• 20g Protein
• 18g Fat
• 8g Carbs
• 2g Fibre