Tuna Salad is a favorite lunchtime meal. It is especially delicious in the summer months when we look for quick meals to accommodate our busy schedules. Here in the South, tuna salad is almost always made with celery, onion…. sometimes sweet pickles and some “wild” southern women might even add a chopped boiled egg, but no matter how you make tuna salad…..Duke’s mayonnaise is a must here in the South.
This tuna salad is a healthier alternative to the classic lunchtime favorite. No matter whether you serve it on a bed of greens or on toasted sprouted grain bread…it is amazing. This recipe has a Mediterranean twist. The Kalamata olives, feta cheese, and capers give this salad a punched up amount of flavor. It is not only flavorful….. it’s healthy and nutritious due to the wild caught albacore tuna and Cannellini beans. The dressing is light and lemony and a perfect compliment for the tuna.
The tuna that I use for this recipe is Wild Planet brand tuna. Wild Plant albacore tuna is sustainably caught using only tuna sourced from “Pole and Troll” catch fisheries, which is the best method for sustainability. This canned tuna has more than the typical amount of Omega 3’s due to the method in which they pack the tuna. Wild Planet cooks their tuna only once and packs it in it’s own juices rather than water or oil. I love this tuna, as well as their wild caught sockeye salmon. You can find this brand of tuna at most natural food markets, but they also have it at Costco for a great price.
I was inspired with this recipe idea after seeing a similar tuna salad in one of my favorite cookbooks….. “Southern My Way, Food & Family” by Gena Knox. Gena is a talented Southern Georgia girl that puts together some classic southern meals, but adds her own unique flare. My recipe is a bit different than Gena’s in that I changed some of the measurements and I boosted the nutrition by adding more protein with the cannellini beans. By adding capers to the recipe, I gave the tuna salad another element of flavor.
This tuna salad is such a delicious, nutritious, flavorful and unique recipe that I’m certain your family and friends will enjoy. Give it a try and bring a little Mediterranean flare to your lunchtime meal. 🙂
|Greek Tuna Salad|| |
- 2 - 5 oz. cans of Wild Planet tuna
- 1- 15 oz. can of Cannellini beans, rinsed and drained (I used Eden Organic brand)
- ⅓ cup of pitted Kalamata olives, coarsely chopped
- ⅓ cup of celery, finely chopped
- ⅓ cup of red onion, finely chopped
- ⅓ cup of high quality feta cheese crumbles
- 1-2 Tbsp. of capers, drained
- Sea Salt or Real Salt Brand salt and cracked black pepper
- 3 Tbsp. of extra virgin olive oil
- 1 Tbsp. of lemon infused white balsamic vinegar (Alternatively you may use plain white balsamic and 1 tsp. of lemon zest)
- 1 Tbsp. of Dijon mustard
- Juice of 1 lemon
- 2 Tbsp. of fresh oregano, finely chopped
- Remove the tuna from the can and place into a large mixing bowl. Break tuna apart and add the drained Cannellini beans.
- Finely chop the celery and onion and add to the bowl.
- Coarsely chop the Kalamata olives and place into the bowl as well.
- Add the drained capers and feta cheese crumbles to the bowl and stir to mix all ingredients well.
- Season with salt and pepper to taste.
- For the dressing: In a separate small bowl, whisk together olive oil, Dijon mustard, lemon white balsamic, (Or plain white balsamic and lemon zest) Juice of 1 lemon and fresh chopped oregano.
- Pour the dressing over the Tuna mixture and stir to coat all ingredients with the dressing.
- Serve immediately on a bed of arugula, mixed spring greens or toasted sprouted grain bread.