This easy recipe is one of our go-to, pantry-friendly lunches. While you can use water-packed tuna for this rustic salad, we prefer the rich flavor and larger chunks of jarred olive oil-packed tuna. Then, for this Mediterranean-inspired version, we forgo the usual mayo-based dressing and gently combine the fish with crunchy fresh vegetables, tangy pickled vegetables, fresh herbs and a simple combination of lemon juice and olive oil. Serve on a bed of greens or pile on toasted bread for an open-faced sandwich, as we do here.

RD Tip: This recipe bumps up the health value of your tuna salad by adding a half-serving of vegetables to your meal. Plus, canned tuna gives you some omega-3 fatty acids when it’s hard to find fresh fish (1).

Toast With Mediterranean Tuna Salad

Ingredients

  • 5 oz. (142g) olive-oil packed, low-sodium tuna
  • 1 large celery stalk, finely chopped
  • 1/4 cup (40g) jarred roasted red bell pepper, finely chopped
  • 1/4 cup (40g) jarred marinated artichoke hearts, finely chopped
  • 1/4 cup (40g) red onion, minced
  • 3 jarred whole jarred pepperoncini, stemmed and thinly sliced
  • 1/4 cup (15g) Italian parsley leaves, roughly chopped
  • 1/4 cup (6g) basil leaves, torn
  • 1 tbsp capers, rinsed and drained
  • 1 tbsp freshly squeezed lemon juice, plus more to taste
  • 2 tbsp olive oil
  • 1/4 tsp ground black pepper
  • 2 slices (43g-each) thick whole-grain bread

Directions

Preheat the broiler to high and position a rack 4 inches from the heat.

In a medium bowl, use a fork to flake the tuna into large pieces. Add the celery, roasted red bell pepper, artichoke hearts, red onion, pepperoncini, parsley, basil and capers. Drizzle with the lemon juice and 1 tbsp of the olive oil; gently toss to combine. Season with pepper.

Brush the two slices of bread with the remaining 1 tbsp olive oil and arrange on a rimmed baking sheet. Place under the broiler and toast until golden brown on both sides, about 2 minutes.

Transfer the bread to two plates and pile the tuna salad on top of each piece of toast. Serve immediately.

The tuna salad can be refrigerated overnight and added to toasted bread just before serving if you prefer a make-ahead strategy.

Serves: 2 | Serving Size: 1 cup of salad and 1 slice of bread

Nutrition (per serving): Calories: 391; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated Fat: 13g; Polyunsaturated Fat: 3g; Cholesterol: 20mg; Sodium: 743mg; Carbohydrate: 25g; Dietary Fiber: 4g; Sugar: 5g; Protein: 21g

Nutrition Bonus: Potassium: 253mg; Iron: 12%; Vitamin C: 26%; Vitamin A: 13%; Calcium: 11%

Originally published: May 8, 2020; Updated: March 2026

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