Tuna is a great fish to get into your diet – it’s lean, but full of healthy omega-3 fatty acids that many of us don’t get enough of.
They are commonly found in many cuisines because they are a cheap source of protein, but combined with some Mediterranean flavors, they can be delicious too!
Pulled from all the different Mediterranean cuisines such as Italian and Spanish, these are full of flavor and upgrade your boring standard tuna salad.
Our best Mediterranean tuna recipes will mean that no matter what ingredients you have on hand, you’ll always have a tuna recipe you can fall back on.
Greek Tuna Salad
You can never go wrong with Greek salads – they’re delicious, healthy and you know the flavors combine fantastically.
However, they tend to be a little low in protein with just the feta, but with the tuna, you have a complete, filling meal. It’s not traditional, but it works just as well!
Just toss together tuna, feta, veggies, olives, and some garlic in a bowl. Add Greek yogurt, lemon juice, and basil for a creamy, zesty twist.
The flavors are a party in your mouth! The briny olives, tangy feta, and herby freshness of basil complement the tuna superbly, while the crunch from cucumbers and bell peppers keeps things lively.
Health-wise, this gem is loaded with proteins, vitamins A & C, and calcium, whilst the Greek yogurt adds some creaminess.
It’s a burst of Mediterranean goodness that’s not just good, but good for you. Perfect for picnics, showers, or a delightful lunch!
Creamy Tuna Carbonara
This twist on a classic carbonara marries the briny goodness of capers, the umami of anchovies, and the creaminess of the sauce with tuna— a classic pantry staple.
This dish is high in protein and omega-3 fatty acids, thanks to the tuna, and to up the Mediterranean nutritional quotient, consider using whole-grain pasta for extra fiber and subbing the heavy cream with Greek yogurt for a lighter, tangy twist.
Whatever you choose to use, this unctuous bowl of pasta is ready in a snap. First, cook your noodles (spaghetti’s our favorite for this recipe).
While it’s boiling, whip up the sauce by mixing chopped capers and anchovies with heavy cream, eggs, Parmesan, salt, pepper, and oregano. Once the pasta’s done, add in the flaked tuna and toss it with the luscious sauce.
If you’re after a quick, decadent dish that doesn’t skimp on flavor or nutrition, this Creamy Tuna Carbonara is your golden ticket.
Even picky, tuna-averse kids love this recipe, and you can rest assured they’re getting both the nutrition and delicious food they need.
Stuffed Cherry Peppers
These Stuffed Cherry Peppers are a perfect recipe for now or later. These pockets of briny, fatty goodness channel the Italian coastline with a zesty mix of tuna, anchovy, capers, and parsley.
The cooking involves combining the tuna, anchovy, capers, and parsley in a food processor until creamy, then piping the filling into the cherry peppers. Eating these, you’ll just about feel the ocean breeze.
To make it even more Mediterranean diet-friendly, opt for extra-virgin olive oil, which is a star when it comes to antioxidants and heart-healthy fats. All the nutrients make these stuffed cherry peppers the perfect snack or quick lunch!
It’s important to note that if you decide to jar these in oil, they should be refrigerated so that no dangerous food-borne illnesses can develop.
Mediterranean Tuna Pasta Salad
My family and I simply can’t get enough of this Tuna Pasta Salad. I know that anytime I make it, we won’t have leftovers.
All this recipe requires is for you to prepare rotini pasta according to box instructions and mix with canned tuna (I recommend oil-packed tuna to up the umami), capers, boiled eggs, kalamata olives, and a zingy mayo dressing.
The quality of the capers and olives can really make or break this dish, so be sure to use good ones and chop the capers finely.
The tuna and eggs provide the perfect fatty, rich counterbalance to their briny counterparts.
This pasta salad is also very versatile! Perfect for summer get-togethers or a weekday lunch. Once you experience this Mediterranean Tuna Pasta Salad, I’m sure it will become a staple in your kitchen!
Tuna Dip With Tarragon
This Tarragon Tuna Dip is a flavorful crowd-pleaser that is as good for you as it is tasty.
Packed with protein, vitamins A and C, and heart-healthy fats from tuna and olive oil, it’s a nutrient powerhouse.
Whip it up by breaking canned tuna into pieces, adding mayo, Dijon mustard, tarragon, parsley, lemon juice, salt, and green olives, and blend until smooth.
The tarragon steals the show with its elegant, anise-like flavor, while the lemon lends the dip a zesty kick.
Your guests will devour this Tarragon Tuna Dip, and you’ll be the star of any party to which you bring it. Serve alongside pita bread, veggies, or a nutty cracker.
Tuscan Tuna & Cannellini Salad (Insalata Di Tonno E Fagioli)
This Tuscan Tuna & Cannellini Salad is emblematic of the simplicity and freshness of Mediterranean cooking.
The delicate taste of tuna harmonizes with the lemon juice, herbaceous parsley, and piquant onions. And the creamy cannellini beans are mild, slightly nutty, and best of all are packed with fiber, iron, magnesium, and B vitamins!
In under 15 minutes, you can have a scrumptious salad simply by mixing tuna and cannellini beans; tossing them with a lemony dressing of extra virgin olive oil, lemon juice, salt, and pepper; and adding in some red onions for extra zing.
If you’re eyeing to make it even healthier, maybe opt for tuna in water instead of oil, and don’t hesitate to toss in more fresh herbs.
This recipe is a champion for those who love flavor without compromising health and is a must-try for anyone looking to dive into a pool of Mediterranean goodness.
Chickpea Tuna Salad
This Chickpea Tuna Salad is a delightful mix of canned tuna and chickpeas jazzed up with colorful veggies.
The pop of chickpeas combined with the tangy lemon dressing is like a party in your mouth. The feta cheese adds that touch of creamy saltiness we all crave.
Behind its delicious taste, this salad is packed with protein from the tuna and chickpeas, and fiber from the veggies and, again, those chickpeas. Plus, it’s rich in vitamins A and C, and minerals like iron and calcium.
To add in more Mediterranean flavor, just add more in-season veggies like zucchini or eggplant but be sure to roast them first to lend a smoky taste to an already scrumptious dish.
This salad is so easy to whip up. Just toss together chickpeas, tuna, cucumbers, red onions, bell peppers, cherry tomatoes, and feta cheese in a bowl, then drizzle with a zesty lemon dressing. That’s it!
This salad is your ticket to a nutritious, flavor-packed meal that’s ridiculously easy to make. This salad is the epitome of what eating the Mediterranean way is all about— simple, fresh, and oh-so-tasty.
Cucumber Dill Avocado Tuna Salad
In under 20 minutes this Cucumber Dill Avocado Tuna Salad comes together with an explosion of creamy, herby, and zesty flavors.
With a crunch from the veggies, the dill’s aromatic charm, and the rich avocado, a plate of this salad will leave you satisfied until dinner.
Avocado is a super healthy food to eat, being jam-packed with heart-healthy monounsaturated fats that we don’t often get enough of.
Toss in those veggies to get vitamins A and C, and some essential minerals. If you want to add some briny flavors, throw in olives or sun-dried tomatoes.
Once it’s ready, serve on top of crusty bread or a bed of fresh greens!
If you’re craving a lunch that’s quick, packed with flavors, and does wonders for your health, this salad is your golden ticket. Grab a fork and let’s make lunchtimes the highlight of our day!
Empanada Gallega (Savory Galician Pie)
This Empanada Gallega recipe has got that homey Spanish flair that makes every bite feel like a fiesta!
It’s simply a crispy, flaky pie filled with a scrumptious mix of tuna, peppers, and onions. The process involves prepping the filling, making a delightful dough, and then combining them before baking to golden perfection.
Taste-wise, think of a beautiful marriage between hearty tuna, sweet caramelized onions, and aromatic peppers with a dash of sweet paprika.
This is the ultimate show-stopper that not only celebrates Galician culture but also keeps your health in check. It’s a great choice for parties or family dinners, particularly if you want to impress them with those Spanish flavors.
Tuna and Pesto Malloreddus
This flavorful combo comes from the beautiful island of San Pietro in Sardinia. And who can resist those sunny island tastes?
To make it really simple – simply whip up by cooking malloreddus pasta, toss it with a tasty sauce of tuna, cherry tomatoes, and onions, and finish it off with a zesty basil pesto. Simple, right?
You’re in for an explosion of flavors – think fresh tuna, creamy basil pesto, and the sweetness of cherry tomatoes. Delightful!
This is a dish that’ll have you daydreaming of the Mediterranean sun. Perfect for any occasion, this easy and quick recipe will impress your guests and take your taste buds on a Sardinian adventure!
If you need a light meal packed with vibrant flavors in the summer, this Tuna Carpaccio should be in your rotation.
Carpaccio is a meat or fish dish, thinly sliced and served raw, usually as an appetizer. This dish usually uses beef but we’ve got tuna in here instead, and it’s just as delicious.
This dish boasts the delicate flavors of raw tuna, heightened by a zesty lime and olive oil dressing, with capers adding a delightful briny touch.
Health-wise, this recipe is a Mediterranean superstar. Tuna is rich in omega-3 fatty acids which is good for the heart, and together with olive oil, it also offers healthy monounsaturated fats.
Plus, it’s high in protein and vitamins like B12 and D. To make it even healthier, throw in a variety of fresh veggies and maybe sprinkle some nuts or seeds for an added crunch and nutrients.
This Tuna Carpaccio is basically summer on a plate! Whether you’re a Mediterranean diet devotee or just a food lover in search of your next favorite dish, this is one recipe you can’t afford to miss!
Mediterranean Couscous Tuna Bowls
When the days are warm, what better way to avoid cooking than with this delightful 15-minute flavor bomb of a meal.
These Mediterranean couscous bowls are a summer dream. You just mix the couscous with boiling water, let it sit, and then jazz it up with lemon zest, parsley, and olive oil.
Load that fluffy base with tuna, artichoke hearts, olives, sun-dried tomatoes, feta, and the superstar – sun-dried tomato pesto.
The briny olives, tangy artichokes, rich tuna, and the fresh parsley harmonize nicely with the sun-dried tomato pesto and give an explosion of flavor.
In short, these Mediterranean Couscous Tuna Bowls are your ticket to a quick, nutritious, and insanely delicious escape. Don’t miss the boat on this one, folks!
Mediterranean Tuna Patties
Trust me, you need these light, protein-packed, Mediterranean Tuna Patties in your life. They’re the lunch and dinnertime superhero of quick, healthy meals that don’t skimp on flavor.
Just mix drained albacore tuna with breadcrumbs, mayonnaise, Parmesan, egg, red onion, garlic, parsley, za’atar, and feta, then pan-fry the patties in a skillet with a little olive oil.
These patties boast a medley of flavors: you’ve got the herby kick from parsley and za’atar, the saltiness from feta, and a garlicky punch.
Serve them with a light, tangy tzatziki sauce or use them for a protein-rich grain-bowl topping. I also love to whip up a light salad of spicy greens and a lemony vinaigrette to accompany these patties.
Casarecce Pantry with Tuna and Spicy Garlic Breadcrumbs
Whenever you’re tempted to order takeout, make sure you have this recipe in the back of your mind.
It uses mainly storeboard ingredients and few fresh ingredients, so you likely have everything ready on hand. But it’s still delicious, healthy and ready in less than 30 minutes!
we’re talkin’ al dente casarecce pasta tossed with luxurious olive oil-packed tuna, tangy lemon juice, fresh parsley, and crispy garlic breadcrumbs.
It simply involves toasting the breadcrumbs in olive oil and garlic, cooking the pasta, and making the sauce with butter, dijon mustard, and pasta water. Add in the pasta, lemon juice, tuna, and parsley. Voilà!
Flavor-wise, it’s an irresistible mix of rich tuna, the zing from lemon, and the crunchy kick from spicy garlic breadcrumbs.
To make it even more Mediterranean-diet-friendly, you could opt for whole-grain pasta and toss in some extra veggies like spinach or cherry tomatoes.
It’s the perfect fusion of convenience, taste, and health. I dare you to not have seconds!
- Greek Tuna Salad
- Creamy Tuna Carbonara
- Stuffed Cherry Peppers
- Mediterranean Tuna Pasta Salad
- Tuna Dip With Tarragon
- Tuscan Tuna & Cannellini Salad (Insalata Di Tonno E Fagioli)
- Chickpea Tuna Salad
- Cucumber Dill Avocado Tuna Salad
- Empanada Gallega (Savory Galician Pie)
- Tuna and Pesto Malloreddus
- Tuna Carpaccio
- Mediterranean Couscous Tuna Bowls
- Mediterranean Tuna Patties
- Casarecce Pantry with Tuna and Spicy Garlic Breadcrumbs
- Choose your favorite recipes.
- Get ingredients and follow the instructions.
- Create a tasty Mediterranean tuna recipe.
Which of these recipes was your favorite? Let me know in the comment section or on Pinterest!
To Sum Up
Whether you’re in need of a delicious tuna lunch or a more substantial dinner loaded with those omega-3s, this roundup has a wide variety of dishes to choose from.
Choose your favorite and enjoy these stress-free easy Mediterranean tuna recipes.
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