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Mediterranean Chopped Salad Bowl With Tuna

Mediterranean Chopped Salad Bowl With Tuna
Photo by Tom McCorkle for The Washington Post


This bountiful chopped salad bowl 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.


Mediterranean Chopped Salad Bowl With Tuna



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

Makes 2 servings

Per serving: Calories 200; Total Fat 5g (Saturated Fat 2g); Cholesterol 45mg; Sodium 600mg; Total Carbohydrates 8g; Dietary Fiber 3g; Protein 27g; Sugar 4g

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