Sunday, May 1, 2011

Mediterranean Tuna Antipasto Salad

This salad is packed with protein and fiber.  I did find some information on tuna that I thought I would share.

Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna!  The FDA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

  • 1 15-ounce can beans, chickpeas (garbanzo), black-eyed peas or kidney beans, rinsed
  • 2 5-ounce cans water-packed chunk light tuna, drained and flaked
  • 1 large red pepper roasted, finely diced
  • 1/2 cup finely chopped red onion
  • 1/2 cup chopped fresh parsley, divided
  • 4 tsp. capers, rinsed
  • 1/2 cup fresh lemon juice, divided
  • 4 Tbsp. extra-virgin olive oil, divided
  • Freshly ground pepper to taste
  • 1/4 tsp salt
  • 1/4 tsp. oregano
  • 8 cups mixed salad greens

Combine beans, tuna, bell pepper, onion, parsley, capers oregano, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl.  Season with pepper.  Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl.  Add salad greens; toss to coat.  Divide greens among plates and top each with tuna salad. (I added 1/4 cup red wine vinegar to the tuna mixture and a little extra oil - to suit your taste).

~Eating Well for your Health


  1. I love everything in the picture those tomatoes are gorgeous!

  2. Oh, that looks really delicious and I bet it will be a great recipe to try once my garden starts producing tomatoes.

  3. oh my this salad would make a great busy night supper thanks for sharing
    come visit me at

  4. I wanted to THANK YOU for coming over and linking up to THIS WEEK'S CRAVINGS Week #30 "Summer Salads", we feature a different theme each Monday. We hope you come back next week for "Memorial Day BBQ Recipes". Have a great weekend!

  5. Thanks for linking up to Lent Fish & Seafood Friday! I gave your post a pin and the linky is still going! If you have more, feel free to add! Susie

  6. Good morning! I have featured this recipe on my blog today for my weekly seafood round-up and have linked this recipe to your original post so that my readers will be forwarded to your site. Thank you for allowing me to share! Here is the link:


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