🌿 Overview

A refreshing and protein-rich salad made with tuna, sweet corn, crunchy cucumbers, juicy cherry tomatoes, and a light Mediterranean dressing. It’s perfect for a quick lunch, a healthy dinner, or a picnic side dish.

🕒 Total Time

  • Prep Time: 20 minutes
  • Cook Time: 0 minutes (no cooking needed)
  • Total Time: 20 minutes

🍽️ Servings: 4 people

🥣 Calories: ~250–300 kcal per serving (approx.)

🧺 Ingredients

For the Salad

  • 2 cans (5 oz / 140 g each) of tuna in olive oil or water, drained
  • 1 ½ cups (about 1 large) cucumber, diced
  • 1 cup cherry or grape tomatoes, halved
  • 1 cup sweet corn (fresh, canned, or frozen and thawed)
  • ¼ red onion, finely chopped (optional for sharper flavor)
  • 2 tablespoons fresh parsley, finely chopped
  • 1 tablespoon fresh dill, chopped (optional but adds a Mediterranean aroma)

For the Dressing

  • 3 tablespoons extra virgin olive oil
  • Juice of 1 large lemon (about 2 tablespoons)
  • 1 teaspoon Dijon mustard (optional, for creaminess)
  • 1 clove garlic, finely minced
  • ½ teaspoon dried oregano
  • ¼ teaspoon sea salt (or to taste)
  • ¼ teaspoon freshly ground black pepper

Optional Add-ins (for variation)

  • ½ avocado, diced (for a creamy texture)
  • ¼ cup crumbled feta cheese
  • 6–8 olives, sliced
  • A handful of baby spinach or arugula

🔪 Instructions

1. Prepare the Vegetables

  • Rinse and dice the cucumber into small chunks.
  • Halve the cherry tomatoes.
  • Chop parsley and dill finely.
  • If using onion, finely dice it (you can soak it in cold water for 5 minutes to reduce sharpness).

2. Prepare the Tuna

  • Drain the canned tuna well to remove excess liquid.
  • Flake it gently with a fork into bite-sized pieces — don’t mash it; keep some chunks for texture.

3. Mix the Dressing

  1. In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard (if using), minced garlic, oregano, salt, and pepper.
  2. Taste and adjust seasoning — it should be tangy, slightly herby, and fresh.

4. Combine Everything

  1. In a large mixing bowl, add the cucumber, cherry tomatoes, corn, onion, parsley, and dill.
  2. Add the flaked tuna on top.
  3. Pour the dressing over the ingredients.
  4. Toss gently with a spatula until evenly coated. Be careful not to break the tuna too much.

5. Chill & Serve

  • For best flavor, refrigerate the salad for 15–20 minutes before serving to let the dressing meld with the ingredients.
  • Serve it chilled or at room temperature.

🍋 Serving Suggestions

  • Serve as a main dish for a light meal with warm pita bread or whole-grain crackers.
  • Use it as a filling for wraps or sandwiches.
  • Add it on top of a bed of greens for a Mediterranean-style salad bowl.
  • Pair it with a glass of chilled white wine or sparkling water with lemon.

💡 Tips & Variations

  • For meal prep: Store in an airtight container for up to 3 days in the fridge. Add dressing right before serving if you prefer crunchier veggies.
  • For extra protein: Add a boiled egg or chickpeas.
  • For a creamy twist: Mix 1 tablespoon of Greek yogurt into the dressing.

🌈 Why You’ll Love This Recipe

  • Quick and no-cook
  • Bursting with Mediterranean freshness
  • Packed with lean protein and healthy fats
  • Gluten-free and low-carb
  • Easily customizable