Mediterranean Tuna Antipasto Salad


Packed with protein and fiber, this tuna and bean salad is ready in a flash. For an extra kick, add a pinch of crushed red pepper or cayenne.

Mediterranean Tuna Antipasto Salad for Two
Cook Time:
25 mins
Total Time:
25 mins
4 servings


  • 1 15- to 19-ounce can beans, such as chickpeas, black-eyed peas or kidney beans, rinsed

  • 2 5- to 6-ounce cans water-packed chunk light tuna, drained and flaked (see Note)

  • 1 large red bell pepper, finely diced

  • ½ cup finely chopped red onion

  • ½ cup chopped fresh parsley, divided

  • 4 teaspoons capers, rinsed

  • 1 ½ teaspoons finely chopped fresh rosemary

  • ½ cup lemon juice, divided

  • 4 tablespoons extra-virgin olive oil, divided

  • Freshly ground pepper, to taste

  • ¼ teaspoon salt

  • 8 cups mixed salad greens


  1. Combine beans, tuna, bell pepper, onion, parsley, capers, rosemary, 1/4 cup lemon juice and 2 tablespoons oil in a medium bowl. Season with pepper. Combine the remaining 1/4 cup lemon juice, 2 tablespoons oil and salt in a large bowl. Add salad greens; toss to coat. Divide the greens among 4 plates. Top each with the tuna salad.


Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition Facts (per serving)

306 Calories
16g Fat
29g Carbs
15g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 306
% Daily Value *
Total Carbohydrate 29g 10%
Dietary Fiber 8g 27%
Total Sugars 4g
Protein 15g 30%
Total Fat 16g 20%
Saturated Fat 2g 11%
Cholesterol 15mg 5%
Vitamin A 4961IU 99%
Vitamin C 97mg 107%
Folate 223mcg 56%
Sodium 467mg 20%
Calcium 115mg 9%
Iron 4mg 22%
Magnesium 73mg 17%
Potassium 752mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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