Tossed Tuna Salad
A vibrant tossed tuna salad combining fresh vegetables, pimientos, and olives with a tangy dressing, perfect for light lunches or summer dinners for those who enjoy bold flavors.
Ingredients
- 2 (6 1/2 oz.) cans light tuna ⓘ
- 1 large green pepper ⓘ
- 1 small zucchini ⓘ
- 1 (4 oz.) jar whole pimiento ⓘ
- 1 quart chunked iceberg lettuce ⓘ
- 1 large tomato ⓘ
- 1/3 cup chopped green onion ⓘ
- 1 cup whole pimiento-stuffed olives ⓘ
- 1/4 cup mayonnaise ⓘ
- 2 Tbsp. red wine vinegar ⓘ
- 1 Tbsp. olive oil ⓘ
- 1/2 tsp. paprika ⓘ
Instructions
- Drain the tuna cans.
- Slice the green pepper into strips.
- Slice the zucchini into thin rounds.
- Cut the pimiento into thin strips.
- Toss the lettuce, tomato, green pepper, zucchini, green onion, pimiento, and olives in a large bowl.
- Gently toss in the drained tuna.
- In a small bowl, combine mayonnaise, vinegar, olive oil, paprika, and cayenne; blend well.
- Pour the dressing over the salad and toss to serve.
Tips & Substitutions
For a lighter version, consider using Greek yogurt instead of mayonnaise. You can also add fresh herbs like dill or parsley for extra flavor. If you don't have green pepper, try using cucumbers for a refreshing crunch. This salad is versatile, and you can incorporate other vegetables based on your preference or seasonal availability, making it a great choice for various seafood recipes.
Serving Suggestions
This tossed tuna salad makes a great main dish, especially on warm days. Serve it with whole-grain bread or crackers for a complete meal. It pairs beautifully with a light white wine or sparkling water. You can also enjoy it alongside a side of fresh fruit or a light soup, such as Tuna Broccoli Soup, for a balanced lunch or dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, it's best to serve this salad cold, so simply take it out of the fridge and toss it gently before serving. Avoid freezing, as the texture of the vegetables and tuna may change when thawed.
Nutrition & Diet Analysis (per serving)
Each serving of Tossed Tuna Salad contains roughly 927 calories, with 53g protein, 27g carbohydrates, and 73g fat. It is an excellent source of protein (106% of the Daily Value), vitamin A (98% of the Daily Value), and vitamin C (68% of the Daily Value), and a good source of vitamin D and calcium. Note that it is relatively high in sodium, at 1139mg per serving (50% 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 use canned tuna in oil instead of water?
Yes, using canned tuna in oil can add a richer flavor to the salad. Just be mindful of the added calories and adjust the dressing accordingly to prevent it from becoming too oily.
How can I make this salad more filling?
To make the salad more filling, consider adding cooked quinoa or chickpeas for added protein and fiber. You can also serve it over a bed of grains or with a side of whole-grain pasta for a heartier meal.
Is there a way to make this salad vegan?
Yes, to make it vegan, substitute the tuna with chickpeas or a plant-based tuna alternative. Replace the mayonnaise with a vegan mayo or avocado, and ensure all other ingredients are plant-based. This way, you can still enjoy a delicious and satisfying salad.
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).