Mediterranean Tuna Salad (Sandwich or Bowl)

Ingredients

• 1 can (5 oz) tuna, drained
• 1 tbsp extra-virgin olive oil
• 1 tbsp plain Greek yogurt
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• 1 celery stalk, diced
• 1–2 tbsp diced red onion
• 1 tbsp chopped parsley
• Salt & pepper to taste
• 2 slices whole-grain bread (optional, for sandwich)
• Mixed greens, cucumber, tomato (optional, for salad bowl)

Instructions

1. Flake tuna in a bowl.
2. Stir in olive oil, Greek yogurt, Dijon mustard, and lemon juice.
3. Add celery, onion, parsley, salt, and pepper; mix well.
4. Sandwich: Spoon between 2 slices of whole-grain bread with greens or tomato.
5. Salad Bowl: Serve over mixed greens with cucumber and tomato; drizzle with EVOO.

Why This Fits the Mediterranean Pattern

• Seafood protein: Tuna provides lean, omega-3 rich protein (+1 point).
• Whole grains: Whole-grain bread adds fiber (+½ point).
• Vegetables: Salad greens, tomato, cucumber add more plant points.
• Healthy fats: EVOO and tuna deliver monounsaturated and omega-3 fats.

Nutrition (Estimated, per serving)

Nutrition calculated with whole-grain bread. Without bread, reduce carbs to ≈8 g and calories to ≈280.