Mega Tuna
A vibrant tuna salad with broccoli, olives, tomatoes, and a tangy dressing, perfect for light lunches or picnics, offering a mix of fresh flavors and satisfying textures.
Ingredients
- 1 (6 1/8 oz.) can solid white tuna in water, drained ⓘ
- 1 (2 1/4 oz.) can sliced black olives, drained ⓘ
- 1 head fresh broccoli, cut into small florets ⓘ
- 1/2 cup grated low-fat Mozzarella cheese ⓘ
- 1 tomato, chopped ⓘ
- 4 green onions, chopped ⓘ
- 1/4 cup slivered almonds or unsalted sunflower seeds
- 1/2 cup low-fat or reduced calorie mayonnaise or salad dressing ⓘ
- 3 tablespoons skim or 1% milk ⓘ
- 2 teaspoons mustard ⓘ
- 1/2 teaspoon garlic powder ⓘ
- 1/4 teaspoon black pepper ⓘ
- dash of hot pepper sauce
Instructions
- In a large bowl, combine tuna, olives, broccoli florets, cheese, tomato, green onions, and almonds or sunflower seeds.
- Gently toss to mix ingredients.
- In a small bowl, whisk together mayonnaise, milk, mustard, garlic powder, black pepper, and hot pepper sauce.
- Pour the dressing over the tuna mixture and gently fold until evenly coated.
- Chill well before serving.
- Serve as a salad or use as a filling in pita breads or buns.
Tips & Substitutions
For a creamier texture, consider using Greek yogurt as a substitute for mayonnaise. If you're short on time, pre-chopped broccoli florets can save you the prep work. Adding a teaspoon of lemon juice can enhance the flavor profile, making it brighter. You can also experiment with different types of cheese like feta or cheddar for a unique twist.
Serving Suggestions
This Mega Tuna salad is perfect served on a bed of greens or as a filling in pita breads or buns. Pair it with crunchy vegetable sticks or a light soup for a complete meal. It also works well as a side dish at picnics or potlucks, complementing other seafood recipes beautifully.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, use the microwave in short intervals until warmed through, but note that the texture may change. For a refreshing cold dish, it's delightful to enjoy straight from the fridge.
Nutrition & Diet Analysis (per serving)
Each serving of Mega Tuna contains roughly 562 calories, with 35g protein, 98g carbohydrates, and 9g fat. It is an excellent source of protein (70% of the Daily Value), dietary fiber (62% of the Daily Value), and iron (55% of the Daily Value), and a good source of vitamin A. Note that it is relatively high in sodium, at 502mg per serving (22% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this recipe ahead of time?
Absolutely! This dish can be prepared a day in advance. Just mix all the ingredients and store it in the refrigerator. The flavors will meld beautifully overnight, making it even more delicious when served.
What can I substitute for tuna?
If you're looking for an alternative to tuna, canned chicken or chickpeas make excellent substitutes. Both options will provide a hearty texture and protein, making them great for those who may not prefer fish.
Is this recipe suitable for meal prep?
Yes, this Mega Tuna salad is an excellent choice for meal prep. It stores well in individual portions, making it easy to grab for lunch or dinner. Just be sure to keep the dressing separate until ready to serve to maintain freshness.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).