Ingredients

For the Salad:

• Canned tuna in oil: 1 can (around 150-200 g)
• Salad greens (with arugula): 1/2 package (around 100 g)
• Bell pepper: 1 (sliced)
• Cucumber: 1-2 (sliced)
• Tomatoes: 150 g (chopped)
• Salad onion: 1 (thinly sliced)
• Olives or black olives: 1/2 can (around 70 g)
• Boiled egg: 1 (sliced)
• Raw potatoes: 2-3 (sliced and fried)

For the Dressing:

• Olive oil: 60 ml
• Honey: 1 tsp
• Mustard with seeds: 1 tsp
• Lemon juice: 2 tbsp
• Salt and pepper: to taste

Steps to Make Mediterranean Tuna Salad

Step 1: Prepare the Potatoes

• Peel and slice the raw potatoes into thin rounds.
• Heat a frying pan with olive oil over medium heat and fry the potatoes until they are golden brown and crispy.
• Season with salt and pepper, then set them aside on a paper towel to remove any excess oil.

Step 2: Prepare the Vegetables

• Wash and chop the salad greens, including arugula. Slice the bell pepper, cucumber, and tomatoes into bite-sized pieces.
• Thinly slice the salad onion to give a mild sweetness and crunch to the salad.
• Halve the olives or black olives, removing the pits if necessary.

Step 3: Prepare the Dressing

In a small bowl, combine 60 ml of olive oil, 1 teaspoon of honey, 1 teaspoon of mustard with seeds, 2 tablespoons of fresh lemon juice, salt, and pepper. Whisk together until the dressing is smooth and well-blended. Taste and adjust the seasoning if necessary.

Step 4: Assemble the Salad

• Arrange the salad greens on a large serving plate or bowl. Layer the sliced bell pepper, cucumber, tomatoes, and salad onion on top.
• Drain the canned tuna and break it into chunks before placing it on top of the vegetables. Add the olives for a touch of briny flavor.
• Slice the boiled egg and place it around the salad.
• Top with the fried potatoes, spreading them evenly across the salad for added texture and flavor.

Step 5: Dress the Salad

Drizzle the prepared dressing evenly over the salad, ensuring that every ingredient gets a light coating. Use tongs or a large spoon to gently toss the salad so that all the flavors mix together.

Nutrition Facts (Per Serving, Approximate)

• Calories: 400-450 kcal
• Protein: 20-25 g
• Carbohydrates: 25-30 g
• Fat: 30-35 g
• Fiber: 5-6 g
• Sugars: 5-6 g
• Sodium: 500-600 mg
  

  Key Ingredients:

  • Tuna: Usually canned in water or olive oil, tuna provides a rich source of protein and a savory, briny flavor.
  • Potatoes: Boiled and cubed, potatoes add heartiness to the salad while complementing the other ingredients with their soft, starchy texture.
  • Olives: Black or green olives add a briny, salty flavor typical of Mediterranean dishes.
  • Red Onion: Sliced thinly, red onions give the salad a crisp, slightly pungent bite.
  • Cherry Tomatoes: Fresh and juicy, these tomatoes add sweetness and acidity to balance the salad.
  • Cucumber: Adds a refreshing crunch.
  • Capers: Optional, but they add an extra tangy note to the salad.
  • Lemon Vinaigrette: A dressing made with olive oil, lemon juice, garlic, and herbs like parsley or oregano ties everything together, enhancing the Mediterranean flavors.

  Variations:

  • Greens: You can add arugula, spinach, or mixed greens for a more salad-like dish.
  • Eggs: Hard-boiled eggs can be added for extra protein and richness.
  • Beans: Adding chickpeas or cannellini beans can provide additional fiber and substance.
  • Vegan Option: Replace tuna with chickpeas or white beans for a plant-based version.

  Cooking Tips:

  • Perfectly Boiled Potatoes: To avoid mushy potatoes, boil them until just tender and allow them to cool completely before tossing them into the salad.
  • Flaked Tuna: Use a fork to gently flake the tuna for a more delicate texture in the salad.
  • Chilling: Chill the salad in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

This Mediterranean tuna salad is packed with healthy fats from olive oil, omega-3s from tuna, and a variety of vitamins and minerals from fresh vegetables. The addition of potatoes adds a satisfying source of carbohydrates, while the eggs provide extra protein, making this salad a well-rounded meal.

Frequently Asked Questions (FAQs)

1. Can I make this salad ahead of time?

Yes, you can prepare the vegetables and tuna in advance, but it’s best to wait to fry the potatoes and dress the salad right before serving to maintain freshness and crispiness.

2. What can I use instead of tuna?

If you’re not a fan of tuna, you can replace it with grilled chicken, cooked shrimp, or even tofu for a vegetarian option.

3. Can I use different types of salad greens?

Absolutely! Feel free to mix arugula with spinach, romaine lettuce, or any other leafy greens you prefer. The peppery flavor of arugula works well, but other greens will add different textures and flavors.

4. Is this salad gluten-free?

Yes, this salad is naturally gluten-free as long as the ingredients used in the dressing, such as mustard, are gluten-free. Always check the labels if you have specific dietary concerns.

5. Can I use sweet potatoes instead of regular potatoes?

Definitely! Sweet potatoes would add a slightly sweet flavor and extra nutrition to the salad. Prepare them in the same way by slicing and frying or roasting them.

Tips for Making the Best Mediterranean Tuna Salad

• Use high-quality tuna: Opt for canned tuna in olive oil for the best flavor and texture. Tuna in water can be used as well, but the olive oil version adds a richer taste to the salad.
• Customize the dressing: If you’re not a fan of mustard, you can replace it with balsamic vinegar or Dijon mustard for a slightly different flavor profile.
• Don’t over-dress: Start with a small amount of dressing, as you can always add more. Too much dressing can overwhelm the salad.
• Fry the potatoes fresh: The crispy fried potatoes are best when made fresh. If you’re making the salad ahead of time, fry the potatoes just before serving for the perfect crunchy texture.
• Experiment with toppings: You can add extras like feta cheese, capers, or toasted pine nuts to elevate the salad.

Storage Tips

• Refrigeration: If you have leftovers, store the salad in an airtight container in the fridge for up to 2 days. However, the potatoes might lose their crispiness over time, so it’s best to eat them fresh.
• Dressing storage: The dressing can be made in advance and stored in the fridge for up to a week. Just give it a good shake or stir before using.
• Avoid freezing: This salad is not suitable for freezing due to the fresh vegetables and the dressing.

Conclusion

This Mediterranean tuna salad with potatoes is a refreshing and hearty dish that can be enjoyed as a main meal or a side. It’s perfect for those who love bold flavors and want a nutritious, satisfying option that can be prepared in under 30 minutes. The combination of crispy fried potatoes, juicy tuna, and fresh vegetables is sure to please any palate. Try this salad for your next lunch, dinner, or potluck, and enjoy the taste of the Mediterranean in every bite!