Mediterranean Tuna and Egg Salad Delight
This Mediterranean Tuna and Egg Salad Delight is a vibrant and nutritious salad that combines the richness of hard-boiled eggs with the savory flavors of tuna and fresh vegetables. Perfect for a light lunch or dinner, this salad is not only refreshing but packed with healthy ingredients. The zingy dressing made with olive oil, lemon juice, and a touch of mustard brings everything together, making each bite a burst of flavor. Serve it on a warm sunny day or anytime you want a wholesome meal that's easy to prepare and share. Enjoy the delightful symphony of flavors while nourishing your body with this wholesome dish.
4
Servings
120
Calories
15
Ingredients
Ingredients
Mixed lettuce leaves
2 cups (washed and torn into bite-sized pieces)
Fresh parsley
1 tablespoon (chopped)
Hard-boiled eggs
4 (quartered)
Red onion
1 (sliced thinly)
Tomatoes
3 (cut into wedges)
Chunk tuna
185 g (drained)
Salt
1 pinch (to taste)
Cracked black pepper
1 pinch (to taste)
Pitted black olives
50 g (optional (or 50 g green stuffed olives))
Red capsicum (sweet bell pepper)
1 (sliced)
Olive oil
2 tablespoons (for dressing)
Lemon juice
1 tablespoon (freshly squeezed)
Finely grated lemon zest
1 teaspoon (for added flavor)
Dijon mustard
1 teaspoon (or coarse grain mustard)
White wine vinegar
3 teaspoons (or cider vinegar)
Instructions
1
In a small bowl, whisk together the olive oil, lemon juice, lemon zest, Dijon mustard, and vinegar. Season the dressing with salt and cracked black pepper to taste. Set the dressing aside to let the flavors meld.
2
On four individual plates, lay down a bed of mixed lettuce leaves, creating a colorful base.
3
Artfully arrange the tomato wedges, sliced red onion, and sliced red capsicum on top of the lettuce.
4
Gently place the quartered hard-boiled eggs over the top, followed by the drained chunk tuna. For an extra touch of flavor, add the optional olives in a decorative manner.
5
Sprinkle the salad with freshly chopped parsley for a pop of color and flavor.
6
Drizzle the prepared dressing generously over each plate of salad before serving. Enjoy immediately!
Nutrition Information
7.5g
Fat
3.75g
Carbs
8.75g
Protein
1.25g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Tuna and Egg Salad Delight?
It is a vibrant and nutritious salad combining hard-boiled eggs with tuna and fresh vegetables, finished with a zingy lemon-mustard dressing.
How many servings does this recipe yield?
This recipe makes 4 servings.
What are the primary protein sources in this salad?
The main protein sources are chunk tuna and hard-boiled eggs.
How many calories are in a single serving?
Each serving contains approximately 120 calories.
Is this recipe considered low-carb?
Yes, with only 3.75g of carbohydrates per serving, it is a low-carb meal option.
What ingredients make up the salad dressing?
The dressing consists of olive oil, lemon juice, lemon zest, Dijon mustard, and white wine vinegar.
Can I substitute the white wine vinegar?
Yes, cider vinegar can be used as an alternative to white wine vinegar.
What type of tuna is recommended for this recipe?
The recipe calls for 185g of drained chunk tuna.
Are olives required for this salad?
Pitted black olives are optional, and you can also use green stuffed olives instead.
How much protein is in each serving?
Each serving provides 8.75g of protein.
What kind of lettuce should I use for the base?
The recipe uses 2 cups of mixed lettuce leaves, washed and torn into bite-sized pieces.
How many eggs are needed for the recipe?
You will need 4 hard-boiled eggs, which should be quartered.
What is the fat content per serving?
There is 7.5g of fat per serving.
What vegetables are included in the salad?
The salad includes tomatoes, red onion, and red capsicum (sweet bell pepper).
How much fiber does this salad provide?
Each serving contains 1.25g of fiber.
What is the first step in preparing this salad?
The first step is whisking together the olive oil, lemon juice, zest, mustard, and vinegar to create the dressing.
Is Dijon mustard the only option for the dressing?
No, you can also use coarse grain mustard if you prefer.
How should the tomatoes be prepared?
The three tomatoes should be cut into wedges.
What seasoning is used in the dressing?
The dressing is seasoned with salt and cracked black pepper to taste.
What is the total number of ingredients in this recipe?
The recipe uses a total of 15 ingredients.
How should the red onion be sliced?
The red onion should be sliced thinly.
When should the dressing be added to the salad?
Drizzle the dressing generously over each plate just before serving.
What garnish is used for color?
Freshly chopped parsley is sprinkled over the salad for a pop of color.
Is this recipe suitable for a light lunch?
Yes, it is described as a perfect, refreshing option for a light lunch or dinner.
Can I prepare the dressing in advance?
Yes, the instructions suggest setting the dressing aside to let the flavors meld while you prepare the rest of the salad.
What type of pepper is recommended?
Cracked black pepper is recommended for the best flavor.
How much olive oil is required for the dressing?
You will need 2 tablespoons of olive oil.
What is the best way to arrange the salad?
Lay a bed of lettuce first, then artfully arrange the vegetables, followed by eggs and tuna.
How much lemon juice is needed?
The recipe calls for 1 tablespoon of freshly squeezed lemon juice.
Is the lemon zest necessary?
While it adds extra flavor, the recipe specifies 1 teaspoon of finely grated lemon zest.