Name: Mediterranean Tuna Salad With Dijon Vinaigrette
Prep time: 20 min
Total time: 50 min
Ingredients: 2 1/2 tsp Dijon mustard; 1 lime (zested); 2 limes (juiced, about 1/4 cup); 1/3 cup extra virgin olive oil; 1/2 tsp sumac; sea salt (to taste); black pepper (to taste); 3 cans wild caught tuna (drained, about 15 oz total); 3 stalks celery (chopped); 1 cucumber (chopped); 5 radishes (chopped); 3 green onions (chopped); 1/2 red onion (finely chopped); 1/2 cup kalamata olives (halved); 1 bunch fresh parsley (stems removed, chopped); 1/2 cup fresh mint leaves (stems removed, chopped)

Most tuna salad is a delivery vehicle for mayonnaise. This one is not. A lime and Dijon vinaigrette does the work instead, which keeps the fat coming from extra virgin olive oil and kalamata olives rather than from soybean oil.

That swap matters on the Keto Zone plan. The oleic acid in olive oil is the same fat that makes the Mediterranean pattern of eating so well studied, and wild caught tuna brings omega-3s alongside 16 g of protein per serving.

The rest is texture. Celery, cucumber and radish give it crunch. Parsley and mint keep it fresh rather than heavy. It makes six servings, holds three days in the fridge, and needs no stove, which makes it one of the easier lunches to keep on rotation.

Mediterranean keto tuna salad with cucumber, radish, celery and kalamata olives in a white bowl, dusted with sumac and dressed in lime Dijon vinaigrette

Dr. Don Colbert, MD

Mediterranean Tuna Salad With Dijon Vinaigrette

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Prep Time 20

Chill Time 30

Total Time 50

Servings: 6 servings

Course: Lunch, Main Course, Salad

Cuisine: Mediterranean

Calories: 225

Ingredients Equipment Method Nutrition Notes

Ingredients

Lime Dijon Vinaigrette

2 1/2 tsp Dijon mustard
1 lime zested
2 limes juiced, about 1/4 cup
1/3 cup extra virgin olive oil
1/2 tsp sumac
sea salt to taste
black pepper to taste

Salad

3 cans wild caught tuna drained, about 15 oz total
3 stalks celery chopped
1 cucumber chopped
5 radishes chopped
3 green onions chopped
1/2 red onion finely chopped
1/2 cup kalamata olives halved
1 bunch fresh parsley stems removed, chopped
1/2 cup fresh mint leaves stems removed, chopped

Equipment

Small mixing bowl
Whisk
Large mixing bowl
Microplane or zester

Method

In a small bowl, whisk the Dijon mustard with the lime zest and lime juice.
Add the olive oil, sumac, sea salt and black pepper. Whisk again until the dressing emulsifies and looks glossy. Set aside.
Drain the tuna well and flake it into a large bowl.
Add the celery, cucumber, radishes, green onions, red onion, kalamata olives, parsley and mint. Fold gently so the tuna stays in flakes rather than turning to paste.
Pour the vinaigrette over the salad and fold again until everything is evenly coated.
Cover and refrigerate 30 minutes so the flavors come together.
Toss gently to refresh, then serve on its own, over greens, or scooped into romaine or endive leaves.

Nutrition

Calories: 225kcalCarbohydrates: 7.2gProtein: 15.6gFat: 15.5gFiber: 2.3gSugar: 2.1g

Notes

Drain the tuna thoroughly. Water left in the can dilutes the vinaigrette and makes the salad watery by day two.

No sumac on hand? Substitute an extra 1/2 tsp of lime zest plus a pinch of sea salt. Sumac brings a tart, slightly fruity edge that lime zest approximates well.

Keeps 3 days covered in the refrigerator. The cucumber softens after day one, so if you are prepping ahead, hold the cucumber back and fold it in the morning you eat it.

Adapted from The Mediterranean Dish.

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