Mediterranean Chopped Salad Bowl With Tuna 2.000

Tom McCorkle for The Washington Post; food styling by Bonnie S. Benwick/The Washington Post

Nourish Mar 28, 2019

This bountiful salad of chopped crisp vegetables and herbs with tuna in an olive oil-and-vinegar dressing is destined to become a staple for lunch or a light dinner. The key ingredient is a high-quality jar, or cans, of tuna packed in olive oil, which not only provides the premium flaky protein for this dish but also the oil for the dressing. Feel free to substitute or add any vegetable or tender herb you may have on hand, such as fresh basil, cooked green beans or broccoli, tomatoes, radishes or radicchio.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 2 servings

  • 3 cups chopped romaine hearts or Little Gem lettuce
  • 1/2 medium red bell pepper, seeded and chopped (1/2 cup)
  • 1/2 cup chopped English (seedless) cucumber or Persian cucumber
  • 1/3 cup coarsely chopped fresh flat-leaf parsley leaves
  • 1/4 to 1/3 cup sliced pitted green olives (optional)
  • 1/4 cup chopped red onion
  • One 7- to 8-ounce jar of tuna packed in olive oil, undrained (may substitute two 4- to 5-ounce cans)
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/8 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper


Toss together the lettuce, bell pepper, cucumber, parsley, olives, if using, and onion in a mixing bowl. Add the tuna, along with the oil it was packed in, then use a fork to break up the tuna a little.

Add the vinegar, oregano, salt and pepper; toss gently to incorporate. Taste, and see whether more salt is needed, depending on the saltiness of the tuna

Serve in individual bowls.

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Recipe Source

From nutritionist and cookbook author Ellie Krieger.

Tested by Bonnie S. Benwick.

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