Fresh Mediterranean Tuna (Print Version)
# Ingredients:
→ Protein Base
01 -
2 small cans of tuna (5 oz each, 283g total)
→ Vegetables & Herbs
02 -
10 olives, chopped (either green manzanilla or kalamata, about ¼ cup or 30g)
03 -
1 stalk of celery, diced small (around ¼ cup or 35g)
04 -
10 cherry tomatoes, cut into quarters (makes about ¼ cup or 80g)
05 -
¼ of an English cucumber (or 1 Persian cucumber), finely chopped—roughly ½ cup (80g)
06 -
¼ of a red onion, chopped small (about ¼ cup or 40g)
07 -
Half a cup of freshly chopped parsley (30g)
08 -
¼ cup of fresh dill, minced (about 4g)
→ Dressing
09 -
Juice from 1 large lemon (about ¼ cup)
10 -
½ cup of plain Greek yogurt (113g)
11 -
¼ tsp of salt (1.5g), add more if needed
12 -
⅛ tsp black pepper (roughly 0.3g), add extra as needed
13 -
½ tsp garlic powder (1.5g)
14 -
1 tbsp olive oil (15ml), optional but helpful if your tuna isn't packed in oil
# Instructions:
01 -
Start by draining the tuna well. Chop the cucumber, celery, tomatoes, onion, parsley, dill, and olives into small, even bits so they mix nicely.
02 -
In a mixing bowl, gently toss together the drained tuna, all the chopped vegetables, the herbs, and the olives. Make sure everything is evenly spread.
03 -
Mix the Greek yogurt, lemon juice, garlic powder, salt, and pepper in the same bowl, coating everything thoroughly.
04 -
Taste the mixture and tweak the flavor with more seasoning if needed. If you'd like, drizzle olive oil on top—especially if your tuna is packed in water.
# Notes:
01 -
Canned tuna packed in water pairs well with a little olive oil added for extra richness.
02 -
To skip dairy, swap out Greek yogurt for creamy mashed avocado instead.
03 -
Seal leftovers in a container and refrigerate. It'll stay good for up to 3–5 days.
04 -
Serve alongside lettuce leaves, pita, or crackers for a filling and balanced bite.