What’s the best tuna to use?

I recommend skipjack tuna in extra virgin olive oil. It’s the most sustainable option and has a milder flavor compared to solid white albacore, along with a slightly softer texture. Any canned tuna will work well, but I suggest using one packed in oil so it can double as the dressing.

Can I use a different type of fish instead of tuna?

Absolutely! You can substitute tuna with other types of fish, such as grilled or poached trout, or even cooked shrimp.

Can I make this salad vegetarian?

Yes, you can easily make this salad vegetarian or vegan by omitting the tuna or replacing it with plant-based proteins like tofu, tempeh, or chickpeas.

How can I make this salad more filling?

To make the salad more filling, consider adding additional protein sources such as hard-boiled eggs or canned lentils or beans. You can also increase the portion size of the quinoa or add more tuna or feta for extra protein.

Mediterranean Style Tuna Quinoa Salad

Name: Mediterranean Style Tuna Quinoa Salad
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 1/2 cup uncooked quinoa; 425g/ 15oz can tuna, in extra virgin olive oil*; 2 celery stalks, diced; 1 red bell pepper (capsicum), diced; 1/2 cup crumbled feta cheese; 1/3 cup Kalamata olives, sliced; 1/2 red onion, diced; 2 tablespoons reserved tuna oil*; 1/4 cup lemon juice; 1/4 cup olive brine; 1 1/4 teaspoon dried oregano; 1 teaspoon salt; 1/4 teaspoon black pepper

Description

This Mediterranean-style tuna quinoa salad features feta, bell peppers, celery, and a simple lemon dressing. It’s hearty, nutritious, and a fantastic option for healthy meal prep!

Ingredients

Scale

1/2 cup uncooked quinoa
425g/ 15oz can tuna, in extra virgin olive oil*
2 celery stalks, diced
1 red bell pepper (capsicum), diced
1/2 cup crumbled feta cheese
1/3 cup Kalamata olives, sliced
1/2 red onion, diced

Dressing

2 tablespoons reserved tuna oil*
1/4 cup lemon juice
1/4 cup olive brine
1 1/4 teaspoon dried oregano
1 teaspoon salt
1/4 teaspoon black pepper

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Instructions

Rinse the quinoa and cook it with 1 cup of water according to the package instructions.
While the quinoa is cooking, finely chop the celery, bell peppers, onion, and olives.
In a small bowl or screw-top jar, combine lemon juice, 2 tablespoons of tuna oil, olive brine, salt, and pepper. Whisk or shake the jar to mix well.
In a large bowl, combine the salad ingredients along with the cooked quinoa, then crumble the feta cheese on top.
Pour the dressing over the salad and stir well to coat all the ingredients.
Serve topped with chunks of tuna and enjoy!

Notes

If using tuna in spring water add 2 tbsp of extra virgin olive oil to the dressing

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Salad
Method: Chop + stovetop
Cuisine: Mediterranean

Nutrition

Serving Size: 1/4 recipe
Calories: 340
Fat: 18.6g
Saturated Fat: 2.1g
Unsaturated Fat: 2.5g
Carbohydrates: 19.4g
Fiber: 3.2g
Protein: 24.8g