Renee's Kitchen Adventures

Wednesday, March 9, 2011

Mediterranean Style Tuna Salad

Today is the official start of Lent, and many people I know will be going meatless today and for the next several Fridays until Easter.  Which can often be a bit of a challenge for the person responsible for meal planning, because in this culture, our main meals are mostly based around a common protein source....meat!  So I am going to try to expand my recipe index to include a few more meatless and seafood meals and in the process, expand my family's menu as well.  Although I do try to serve seafood at least once a week, it tends to be either Tilapia Piccata or Terrific Tilapia.  Both are great dishes, and since I do have a "fish hater" son, I need to make something that won't be snubbed by him...neither of these dishes get snubbed.  When I asked him yesterday to sample this easy Mediterranean Style Tuna Salad, he gave it a thumbs up. 

I made up this salad for lunch yesterday.  I made two versions, a creamy version and a non-creamy version, and I liked the one without the creamy component so much better, that it is the one I am going to post.  You can serve this on a bed of baby spinach ( as pictured ) or turn it into a wrap to make it  more portable.  Either way, it's delicious!

Mediterranean Style Tuna Salad

Servings - 2   Servings size - 1/2 of recipe ( about 3/4 cup of tuna salad)   PP per svg - 5 points+
( Nut info does not include the baby spinach)  Calories - 203,   Total Fat - 10g,   Carb. - 3g,   Protein - 21.2g,   Fiber - 0.9g


1 5-oz. can of tuna, water packed, drained well ( I used albacore)
1 TBS. extra virgin olive oil
1 tsp. lemon juice
1/4 tsp. dried oregano
salt and pepper, to taste
1 TBS. capers, drained
1/4 cup jarred, roasted red peppers, diced
2 TBS. red onion, finely diced
2 TBS. kalamata olives, finely chopped
1 oz. reduced fat feta cheese, crumbled
Organic baby spinach


1.  In a small bowl, whisk together the olive oil, lemon juice, oregano and salt and pepper.  Set aside.

2.  In a medium bowl. combine the tuna, capers, roasted red peppers, red onion, olives and cheese.  Pour reserved olive oil dressing on and combine well.  Serve on a bed of organic baby spinach.  Also delicious as a wrap.  

Trying to get my family to eat more fish can be a bit of a struggle.  I have to admit, my family could stand to add more seafood to our diets.  Do you like seafood?  Do you try to make it part of your diet on a regular basis? 


  1. Let me know if you need some meatless ideas! I can send you tons of links :)

  2. Great recipe!! I cant wait to see what meatless recipes you come up with since I have gone meatless.


  3. This is a lovely recipe. I know I'd enjoy this salad. I hope you have a great day. Blessings...Mary

  4. What a great looking salad. LOVE seafood, wish I ate it more often, but it's not my husband's favorite. I'm looking forward to your upcoming recipes! Have a great day Renee!

  5. what a fabulous salad :) looks super great and i love seafood! xo have a great thursday!

  6. Are you still blogging for weight loss? If so, I can't find you!

  7. Hi there!
    Thanks again for participating in our last blog hop! Our latest hop focusing on spring-time recipes is live right now. This tuna salad idea would be perfect to show off. Looks yummy.

    Hope to see you there! You can see the hop here:


  8. thanks Sarah! I liked up! What a great theme!


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