If you love to enjoy a tasty, flavor filled salad full of fresh garden vegetables but you wish that they had just a little bit more protein in them, this tuna salad recipe is perfect for you. It’s a tomato salad with an authentic Italian twist, while adding a hefty serving of protein from tuna. Tuna is one of the greatest paleo-friendly sources of protein available at 44 grams of protein and 0.7-1.5 grams of omega-3 fats per 6-ounce serving (1), making it a quick and easy dinner option, or even a high-protein post-workout meal.
Tuna – A Good Source of Omega-3 Fats
I love incorporating tuna and other types of seafood into my paleo diet to switch it up a bit and add some variety to my meals. It’s also a great way to get plenty of healthy omega-3 fatty acids, which are vital for longevity, anti-aging, hormone function, and cardiovascular health. Omega-3 fats from fish sources have benefits associated with not only fetal development, but they also help to protect you from Alzheimer’s disease. (2)
What makes tuna such a great paleo protein source is also the fact that it contains selenoneine, a selenium compound that is a highly potent antioxidant. (3) Selenium is a vital micronutrient for our bodies, and it’s typically found in seafood, red meat, and chicken.
A Hint of Citrus
The orange zest and orange juice add the perfect amount of freshness to this tomato salad, giving it a spring or even summer feel. If you’re not fond of orange, you could also substitute it with lemon zest and the juice of half a lemon with half a teaspoon of honey. It’s all about using ingredients that are already in your pantry, or are easily available to you.
Fast, Easy and Simple to Prepare
This tuna salad is incredibly straightforward to prepare. You can whip it up in no time flat by tossing the red onion, fennel, apple cider vinegar and a pinch of salt in a bowl. Add in the rest of your ingredients, mix it all up, and then serve. When preparing salads, it’s best to keep it simple and fresh, and to only add the dressing right before your serve it. Otherwise, the leaves could soak up too much dressing and become soggy. This is why it’s also important to drain all of the brine from your tuna.
Bright, juicy red tomatoes, healthy fennel and red onion, fresh parsley, tangy orange juice and apple cider vinegar, and perfectly salted tuna make this Italian tuna salad one to remember. When working with fresh ingredients, the flavors shine through, and you won’t even need much of the dressing anymore. Also, the protein and fat content are extremely satiating, which help with weight management and satiety. What’s not to love about this tuna salad?
- 1 large red onion, sliced
- 1 medium fennel, sliced
- 1 pound tomatoes (various spices, cut into wedges or halved)
- 1 tbsp chopped fresh parsley
- 1/3 cup olives
- 2 tbsp orange juice
- ½ tsp orange zest
- 1 tbsp apple cider vinegar
- 12 oz tuna in brine
- ¼ cup olive oil
- salt, black pepper to taste
- In a bowl, add red onion and fennel. Drizzle with 1 tablespoon of vinegar, season with a pinch of salt and toss to combine.
- Leave it to rest for 10 minutes.
- Drain tuna, place in the bowl and break up with fork.
- Add tomatoes, olives, olive oil, orange juice, orange zest, and parsley.
- Season with salt and pepper to taste and mix to combine.
- Serve immediately.
- This is yet another incredible tuna salad recipe that you can use if you’re looking to mix it up a little when it comes to your salads.
- Alternatively, why not try out some yummy tuna zucchini cakes? It makes a great way to enjoy a protein-packed meal if you’re looking for something a little different from another salad recipe.
- We also have a great tuna lettuce wrap recipe that even includes avocado if you’re looking for a yummy and filling quick meal option for lunch.
Authentic Italian Tuna Tomato Salad (No Mayo)
Jess (Paleo Grubs)
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