I used to think “healthy eating” meant bland, boring salads and endless steamed chicken. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean lifestyle, and everything changed! It’s all about celebrating fresh, incredible ingredients that make you feel as good as they taste. This philosophy is perfectly captured in what has become my absolute favorite meal: this stunning Mediterranean Harvest Platter. Forget everything you know about a sad desk lunch, because this gorgeous Mediterranean tuna salad recipe is a feast for the eyes and a powerhouse of flavor and nutrition. It’s hearty, satisfying, and tastes like a vacation on a plate.
Why You’ll Love This Mediterranean Recipe
Honestly, this platter has it all. It’s one of those easy Mediterranean diet recipes that looks incredibly impressive but is surprisingly simple to pull together.
- A Celebration of Flavor: From the zesty lemon-oregano vinaigrette to the salty olives and crisp veggies, every single bite is packed with deliciousness.
- Heart-Healthy & Nourishing: It’s loaded with healthy fats from olive oil and tuna, tons of fiber from chickpeas and vegetables, and lean protein to keep you full for hours.
- Incredibly Versatile: This is one of the best heart healthy lunch ideas, but it’s also substantial enough for a beautiful weeknight dinner.
- Naturally Gluten-Free: No grains, no problem! It’s a completely gluten free tuna salad no mayo needed, making it perfect for anyone with dietary sensitivities.
The Building Blocks of Mediterranean Flavor
The magic of Mediterranean cooking is using simple, high-quality ingredients. Here are a couple of the all-stars that make this dish shine:
Extra Virgin Olive Oil
This is the liquid gold of the Mediterranean! For the vinaigrette, we’re using a good quality extra virgin olive oil. It does more than just bind the dressing; it adds a fruity, slightly peppery flavor that’s impossible to replicate. Plus, it’s packed with those amazing monounsaturated fats that are so good for your heart.
High-Quality Canned Tuna
Canned tuna is a pantry staple that makes healthy eating so accessible. Choosing tuna packed in olive oil gives you a richer flavor and a more tender texture. It’s an amazing, affordable source of lean protein and brain-boosting omega-3 fatty acids that transforms this platter into a truly complete meal.
Now, let’s get to the best part! Here is everything you need to create this beautiful platter in your own kitchen.
Mediterranean Harvest Niçoise Platter
Equipment
- Large pot
- Slotted spoon or spider skimmer
- Large bowl for an ice water bath
- Small bowl or jar for vinaigrette
- Large serving platter
Ingredients
For the Zesty Oregano-Lemon Vinaigrette:
- 1/3 cup premium extra virgin olive oil
- 1/4 cup fresh lemon juice
- 1 tbsp chopped fresh oregano
- 2 cloves garlic finely minced
- 1 tsp Dijon mustard
- 1/2 tsp fresh lemon zest
- Freshly ground black pepper to taste
For the Salad Platter:
- 1 lb fingerling potatoes scrubbed
- 4 large pasture-raised eggs
- 8 oz fresh green beans haricots verts, trimmed
- 5 oz container of mixed arugula and radicchio
- 2 5-ounce cans solid white albacore tuna in olive oil, no salt added, drained
- 1 15-ounce can chickpeas, rinsed and drained
- 1 cup cherry tomatoes halved
- 1/2 English cucumber thinly sliced into half-moons
- 1/2 small red onion very thinly sliced
- 1/2 cup low-sodium Kalamata olives pitted
- 4 red radishes thinly sliced
Instructions
- Craft the Vinaigrette: In a small bowl or glass jar, combine all vinaigrette ingredients: extra virgin olive oil, lemon juice, fresh oregano, minced garlic, Dijon mustard, and lemon zest. Whisk vigorously or seal the jar and shake until well emulsified. Season generously with black pepper. Set aside to allow the flavors to meld.
- Cook the Potatoes: Fill a large pot with water and bring to a rolling boil. Add the scrubbed fingerling potatoes and cook for 15-20 minutes, or until fork-tender. Using a slotted spoon, carefully transfer the potatoes to a cutting board to cool slightly. Keep the water boiling.
- Cook the Eggs & Beans: Gently lower the eggs into the same pot of boiling water and set a timer for 7 minutes for perfect jammy yolks (or 10-12 minutes for fully hard-boiled). During the last 2 minutes of the eggs' cooking time, add the trimmed green beans to the pot to blanch.
- Chill the Eggs & Beans: Prepare a large bowl with ice and water. When the timer goes off, use the slotted spoon to immediately transfer both the eggs and the green beans into the ice water bath. This stops the cooking process and preserves the vibrant green color of the beans. Let them chill for 5 minutes. Drain the green beans completely. Carefully peel the cooled eggs and slice them in half lengthwise.
- Dress the Potatoes: While the eggs and beans cool, slice the slightly cooled potatoes in half or into thick rounds. Place them in a medium bowl and drizzle with 2-3 tablespoons of the prepared vinaigrette. Toss gently to coat. Allowing the warm potatoes to absorb the dressing is key to a more flavorful salad.
- Assemble the Platter: Spread the arugula and radicchio mix across the surface of a large serving platter to create a lush base. Artfully arrange the ingredients in distinct sections on top of the greens: the dressed potatoes, crisp green beans, halved cherry tomatoes, sliced cucumber, red onion, radishes, rinsed chickpeas, and low-sodium olives.
- Finish and Serve: Flake the drained tuna into large chunks and nestle it among the other ingredients. Place the halved jammy eggs strategically around the platter. Just before serving, drizzle the remaining Zesty Oregano-Lemon Vinaigrette over the entire assembly. Serve immediately.
Notes
Chef’s Notes
- Tuna Selection: Choosing high-quality, solid white albacore tuna packed in olive oil provides a richer flavor and more satisfying texture than tuna packed in water. Ensure the can specifies "no salt added."
- Prep Ahead: You can prepare the vinaigrette, boil the potatoes and eggs, and blanch the green beans up to a day in advance. Store them in separate airtight containers in the refrigerator. Assemble the platter just before serving to ensure the greens and vegetables remain crisp.
- Ingredient Flexibility: Feel free to substitute other seasonal vegetables. Thinly sliced fennel, bell peppers, or steamed artichoke hearts make excellent additions that are consistent with the Mediterranean spirit of the dish.
Nutrition Facts
Per serving- Calories: 609 kcal
- Total Fat: 33.4 g
- Saturated Fat: 4.9 g
- Carbohydrates: 45.1 g
- Dietary Fiber: 14.8 g
- Total Sugars: 9.2 g (0 g Added Sugar)
- Protein: 34.5 g
- Sodium: 315 mg
- Cholesterol: 196 mg
- Potassium: 1592 mg
My Top Tips for a Perfect Result
- Dress the Potatoes While Warm: This is my number one trick! Warm potatoes act like a sponge and will soak up that delicious vinaigrette, making them incredibly flavorful from the inside out. Don’t skip this step!
- Embrace Meal Prep: This platter is a dream for your Mediterranean diet meal plan. You can cook the potatoes, eggs, and green beans and mix the vinaigrette ahead of time. When you’re ready to eat, just assemble and serve!
- Choose the Right Tuna: As noted in the recipe, look for solid white albacore tuna packed in olive oil. It has a much firmer, richer texture than the flaked kind packed in water. It really makes a difference.
Frequently Asked Questions (FAQ)
1.Is this Niçoise salad with canned tuna good for weight loss?
Yes! This is one of my favorite high fiber salad recipes for weight loss. The combination of high fiber from the veggies and chickpeas, plus over 34 grams of protein, is amazing for keeping you feeling full and satisfied, which helps prevent mindless snacking.
2.What’s the difference between this and a regular tuna salad?
A traditional American tuna salad usually has a creamy base made from mayonnaise. This Mediterranean tuna and egg salad skips the mayo entirely, using a heart-healthy vinaigrette made with extra virgin olive oil and lemon juice for a much lighter, fresher flavor profile.
3.Are potatoes okay on the Mediterranean diet?
Absolutely! The Mediterranean diet is all about whole, unprocessed foods, and potatoes definitely fit the bill. We keep the skin on for extra fiber and nutrients. They provide healthy carbohydrates that give you lasting energy.
A Taste of the Good Life
This beautiful platter is proof that eating well doesn’t have to be complicated or boring. It’s about bringing people together around a table filled with vibrant, delicious food that nourishes your body and soul. I truly hope you love this Mediterranean tuna salad recipe as much as I do.
Give it a try and let me know what you think in the comments below!
