Tuna Alla Mediterranea a Sunshinepacked Italian Tuna Salad

Tuna alla Mediterranea My SunshinePacked Italian Tuna Salad

By Chef BakerSeptember 16, 2025

Table of Contents

Recipe Introduction

Quick Hook

Fancy a trip to Italy without the airfare? Have you ever craved a Healthy Italian Tuna Salad that's bursting with sunshine? Well, buckle up, because this recipe is about to become your new favourite thing.

It's proper lush.

Brief Overview

This is not your average Classic Tuna Salad . Think Mediterranean vibes. This Italian Tuna Salad originates from the coastal regions of Italy.

It’s super easy, takes about 15 minutes. This will give you about 2-4 servings. Enough for lunch or a light dinner.

Main Benefits

This Mediterranean Tuna Salad is packed with protein. It is also full of healthy fats from the olive oil and tuna.

Perfect for a quick lunch, a picnic, or a light supper. What makes this recipe special? Honestly, it's the vibrant flavours.

Italian Tuna . It's proper Italian.

The Secret Sauce: Ingredients

Right, let's talk ingredients. You'll need quality tuna. I'm talking good tuna in olive oil. Don't skimp! We're going all-in with red onion, Kalamata olives, sun-dried tomatoes, capers, parsley, basil, and a zesty lemon vinaigrette.

So fresh. Oh my gosh, it's incredible. Think quality.

Why This Tuna Salad Is Boss

This isn't just any Easy Italian Tuna Salad . This is like the Best Italian Tuna Salad you'll ever have. It's quick, it's fresh, and it's bursting with flavour.

Plus, it's way healthier than your usual tuna mayo. The olives and capers give it a salty kick. It is seriously a low-fat Tuna Salad Recipe .

It's the perfect Italian tuna salad recipe .

I remember the first time I made this. It tasted amazing. This recipe tastes incredible in an Italian Tuna Salad Sandwich .

You know? I totally messed up the red onion, but even then, it was divine! Honestly, this is my go-to recipe when I am craving a proper Tuna Salad with Olives and Capers .

It's easy, healthy, and tastes like you are in Italy.

Alright, let's get stuck in! We're making Italian Tuna Salad today. This isn't your boring old Classic Tuna Salad , okay?

Ingredients & Equipment: Your Italian Adventure Starts Here

Let's gather our bits and bobs. Honestly, the quality of your ingredients shines.

Main Ingredients

1 (5 ounce / 140g ) can tuna in olive oil, drained. Get decent stuff! It makes a difference.
1/4 cup ( 30g ) red onion, finely diced.
1/4 cup ( 30g ) Kalamata olives, pitted and sliced.
1/4 cup ( 30g ) sun-dried tomatoes (oil-packed), drained and chopped. I love the chewy sweetness they add.
2 tablespoons ( 30ml ) capers, drained. Adds a nice tang!
2 tablespoons ( 30ml ) fresh parsley, chopped. Don't skimp!
1 tablespoon ( 15ml ) fresh basil, chopped. That aroma is pure summer!
2 tablespoons ( 30ml ) extra virgin olive oil.
1 tablespoon ( 15ml ) lemon juice, freshly squeezed.
1/4 teaspoon ( 1g ) red pepper flakes (optional). For a sneaky kick.
Salt and pepper to taste.

For the tuna, go for one in olive oil. This Italian Tuna is miles better than the watery stuff. It adds flavour.

Look for a good brand; you'll taste the difference in this Healthy Italian Tuna Salad .

Seasoning Notes: Zing and Zest!

This isn't just mayo and tuna. We are making a Mediterranean tuna salad . The lemon juice is key. It's bright and cuts through the richness.

Red pepper flakes add warmth. Want a milder Easy Italian tuna salad ? Skip 'em. Taste as you go! Olives and capers are salty.

Careful with the extra salt.

Equipment Needed: Keep It Simple, Stupid (KISS!)

Cutting board. A solid one.
Chef's knife. Sharp!
Mixing bowl. Medium size.
Whisk.
Measuring spoons and cups.

Don't have a whisk? A fork works just fine. No fancy gear needed for this Best Italian Tuna Salad or this low-fat Tuna Salad Recipe .

Right, let's get chopping and make an Italian tuna salad sandwich !

Cooking Method: Tuna alla Mediterranea

This Italian Tuna Salad recipe is about to become your new go-to. Seriously. It's miles away from that bland tuna mayo you might remember.

We're talking sunshine in a bowl! I have been making this Healthy Italian Tuna Salad recipe for years, and every time it reminds me of summer.

Honestly, it's so quick to throw together; it's perfect for a light lunch or a quick dinner.

Prep Like a Pro

Before we dive in, let's get organised, yeah? This mise en place isn't just for fancy chefs, it's for keeping your sanity! Dice that red onion (carefully!), slice those olives, chop those sun-dried tomatoes.

Get your herbs chopped too! Having everything prepped saves so much time and means you're not scrambling halfway through. A sharp knife is your best friend here makes everything easier and safer.

step-by-step to Sunshine

Right, let's get this show on the road!

Chop, Chop, Chop: Finely dice 1/4 cup (30g) of red onion. Slice 1/4 cup (30g) of Kalamata olives. Chop 1/4 cup (30g) of sun-dried tomatoes.
Flake It: In your mixing bowl, gently flake 1 (5 ounce / 140g) can of tuna. Don’t mash it. We want nice flakes.
Mix It Up: Add the red onion, olives, sun-dried tomatoes, 2 tablespoons (15ml) of capers, 2 tablespoons (30ml) of parsley, and 1 tablespoon (15ml) of basil to the tuna.
Dress It: Whisk together 2 tablespoons (30ml) of olive oil, 1 tablespoon (15ml) of lemon juice, 1/4 teaspoon (1g) of red pepper flakes (optional), salt, and pepper.
Toss It: Pour that gorgeous vinaigrette over the tuna and gently toss.
Taste Test: Now, taste! This is crucial. Does it need a bit more lemon? More salt? Trust your taste buds.
Serve It: That's it! Serve immediately, or chill for later.

Pro Tips and Tricks

Okay, a few secrets. First, don't overmix ! Seriously. You'll end up with tuna paste, and nobody wants that. Gently does it.

Speaking of the Italian tuna salad recipe , if you can let it sit for about 15 minutes or so before serving, the flavours really come together.

It's worth the wait. Also, go easy on the salt. Those olives and capers are salty enough. You can always add more, but you can't take it away, you know? This low-fat tuna salad recipe is also super versatile, so experiment!.

Good quality Italian Tuna is key for the Best Italian Tuna Salad .

Honestly, this Easy Italian Tuna Salad is a game changer. You'll never go back to boring tuna mayo again. Give it a go, and let me know what you think! It's Mediterranean, it's delicious, and it's surprisingly healthy Italian tuna salad .

This Classic Tuna Salad is great too. Enjoy!

Recipe Notes for Your Healthy Italian Tuna Salad

Right then, let's chat about some bits and bobs to make your Italian Tuna Salad even better. Honestly, this isn't just any Classic Tuna Salad .

It's a flavor party. So, let's make sure everyone's invited and having a good time. I’ve been making this recipe for years.

I can say: Healthy Italian Tuna Salad is absolutely delicious.

Serving Suggestions: Make It Pretty!

Presentation is key, innit? I like to pile this Italian Tuna high on some toasted sourdough. Proper lush. Or, for a lighter bite, stuff it into a juicy tomato.

Imagine that on a summer's day. Serve alongside a simple green salad with a lemon dressing. And for drinks? A chilled glass of Pinot Grigio is perfect.

A quick and easy crostini makes it a delicious appetizer.

Storage Tips: Keep It Fresh!

This Easy Italian Tuna Salad is best enjoyed fresh. But if you have leftovers, pop it in an airtight container.

It'll keep in the fridge for up to 2 days. I wouldn't recommend freezing it; the texture gets a bit weird.

When reheating, there isn't much to do!. Just give it a good stir. The Best Italian Tuna Salad is always fresh, remember?

Variations: Mix It Up!

Fancy a bit of a kick? Add a pinch more red pepper flakes to your Mediterranean tuna salad . Or how about switching out the sun-dried tomatoes for artichoke hearts? A very good low-fat Tuna Salad Recipe .

If you do not have capers, just increase the lemon juice amount. You can use green olives if you do not have Kalamata.

If you don't have Fresh Parsley, use dry parsley in half of the amount.

Nutrition Basics: Goodness Inside!

Let's talk numbers. This Italian tuna salad recipe is packed with protein and healthy fats. A serving racks up around 350 calories, 25g of protein, 25g of fat and 5g of carbs.

The tuna offers brain boosting omega-3s. Olives and olive oil contribute those heart healthy fats we all bang on about.

So there you have it, my friend!. A Tuna salad with olives and capers easy to make. Italian tuna salad sandwich it's perfect for any day.

Now, go on, get in the kitchen and whip up some Italian Tuna Salad magic! I cannot wait to hear what you think.

Frequently Asked Questions

What exactly is Italian Tuna Salad, and how is it different from regular tuna salad?

Think of Italian Tuna Salad as the sophisticated cousin of your average tuna mayo! It swaps out the heavy mayonnaise for a light, bright vinaigrette and packs in Mediterranean flavors like olives, sun-dried tomatoes, and capers.

It's a much fresher, more vibrant take on a classic, perfect for when you're feeling a bit "more than" just a sandwich.

Can I make Italian Tuna Salad ahead of time, or does it need to be eaten right away?

Good news, mate! This Italian Tuna Salad can definitely be made ahead. In fact, it's often better after the flavors have had a chance to meld together. Just pop it in an airtight container in the fridge, and it will happily keep for up to 2 days. Give it a good stir before serving.

I'm not a fan of capers. What can I substitute in this Italian Tuna Salad recipe?

No worries, not everyone's a caper enthusiast! If you're not keen, simply leave them out or substitute with a little extra lemon juice to maintain the tangy flavor profile. You could also try a sprinkle of chopped green olives for a similar briny touch, or even a tiny pinch of anchovy paste (trust me, it adds a great umami depth!).

Is Italian Tuna Salad healthy? What are the nutritional benefits?

Absolutely! Italian Tuna Salad is packed with goodness. Tuna is a great source of protein and omega-3 fatty acids, which are excellent for heart health. The vegetables add vitamins and fiber, while olive oil provides healthy fats.

Just be mindful of the sodium content from the olives and capers if you're watching your salt intake.

What are some creative ways to serve this Italian Tuna Salad besides just in a sandwich?

Oh, the possibilities are endless! Think beyond the bread and try stuffing the Italian Tuna Salad into ripe tomatoes for a light lunch, or spooning it over crusty bread for a quick appetizer. It's also brilliant tossed with pasta or served as a vibrant topping for grilled vegetables.

Get creative it's your edible playground!

What's the best kind of tuna to use for Italian Tuna Salad, and does it really matter?

It absolutely matters, old bean! For the best flavor and texture, splurge on good quality tuna packed in olive oil. The flavour is richer. Avoid tuna in water, as it tends to be drier and less flavorful. It will make a noticeable difference in your final dish.