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Coastal Orzo Medley with Tuna and Sun-Kissed Flavors

A radiant, protein-rich orzo salad echoing the vibrant tastes of the Mediterranean coast. Ideal for a fulfilling lunch or a gracefully light dinner.
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings: 5
Course: Main Course
Cuisine: Mediterranean
Calories: 569

Ingredients
  

Pantry:
  • 1 ½ cups approx. 300g orzo pasta
  • ¾ cup approx. 125g oil-packed sun-dried tomatoes, drained and julienned
  • cup approx. 60g Kalamata olives, pitted and halved
  • 3 tablespoons slivered almonds approx. 22g
  • Salt and freshly ground black pepper to taste
Proteins:
  • 2 cans approx. 5 oz / 140g each, 280g total quality tuna in water, drained
  • 3 large eggs
Produce:
  • About 225g ½ lb fresh green beans, trimmed
  • 1 small cucumber approx. 150g peeled and seeded, sliced into ½-inch crescents
  • ¼ medium red onion approx. 30g, very finely minced
  • 3 tablespoons fresh dill chopped
  • Zest of 1 lemon
Liquids for Dressing:
  • 5 tablespoons 75ml extra virgin olive oil
  • 2 ½ tablespoons 37.5ml red wine vinegar
  • 1 ¼ tablespoons 18.75ml fresh lemon juice
Seasonings for Dressing:
  • 1 ¼ tablespoons approx. 19g Dijon mustard
  • 2 ½ tablespoons approx. 25g capers, rinsed and lightly chopped
Garnish:
  • Toasted slivered almonds from above
  • Chopped fresh dill from above
  • Lemon zest from above

Equipment

  • 1 large stockpot (for orzo & eggs)
  • Steamer basket insert (or small saucepan with steamer)
  • Small, dry skillet (for toasting almonds)
  • Glass jar with tight-fitting lid (for dressing)
  • Large serving bowl or platter
  • Chef's knife and cutting surface

Method
 

  1. Prepare Aromatic Dressing Base: In the glass jar, combine the very finely minced red onion with the red wine vinegar. Allow this mixture to stand for at least 10 minutes to mellow the onion’s intensity. Add the Dijon mustard, fresh lemon juice, and extra virgin olive oil to the jar. Secure the lid and shake vigorously for about 45 seconds, or until the dressing is creamy and well-combined. Stir in the rinsed and lightly chopped capers and set aside.
  2. Cook Orzo & Eggs: Fill the large stockpot with at least 4 quarts (approx. 3.8 liters) of salted water and bring to a rolling boil over high heat. Add the orzo pasta and cook following package directions, usually 10-12 minutes, until al dente (tender with a slight firmness). Carefully place the eggs into the boiling orzo water during the final 7-8 minutes of the orzo's cooking time to achieve perfectly jammy yolks.
  3. Steam Green Beans: While the orzo and eggs are cooking, position the trimmed green beans in a steamer basket insert over 1 inch of simmering water in a separate, suitable saucepan. Cover and steam for 5-6 minutes, until the beans are tender-crisp and display a bright, verdant hue. Promptly transfer to cold water to halt cooking and maintain their color; drain thoroughly. Once cooled, slice them diagonally into 1-inch segments.
  4. Toast Almonds & Prepare Zest: Place the slivered almonds into a small, dry skillet over medium-low heat. Toast for 2-4 minutes, agitating the pan frequently, until they become fragrant and achieve a light golden-brown color. Remove from heat at once and transfer to a small plate to cool entirely. Before juicing the lemon for the dressing, grate its zest.
  5. Process Cooked Items & Vegetables: Once the orzo is cooked, drain it well using a fine-mesh sieve and briefly rinse with cool water to prevent clumping; set aside. Move the cooked eggs to an ice bath for 5 minutes to cool them rapidly, then peel and cut into quarters lengthwise. Prepare the cucumber by peeling, halving it down the middle, removing the seeds with a spoon, and then slicing into ½-inch thick crescents.
  6. Assemble the Coastal Orzo Medley: In a large serving bowl or on a platter, spread the cooked orzo to create an even base. Artfully arrange the drained tuna, quartered jammy eggs, sliced cucumber, julienned sun-dried tomatoes, halved Kalamata olives, and steamed green bean pieces over the bed of orzo.
  7. Dress & Garnish Lavishly: Give the vinaigrette one last energetic shake and drizzle it evenly over the assembled salad. You may gently toss the salad if you prefer, or serve it layered for a more structured presentation. Garnish generously with the toasted slivered almonds, freshly chopped dill, and reserved lemon zest immediately before serving.

Notes

Chef Notes

Storage: This salad is best relished on the day it's made. Any leftovers can be kept in an airtight container in the refrigerator for up to 2 days. For optimal freshness, dress individual portions just prior to serving, as the orzo will continue to absorb the dressing.

Ingredient Swaps:

  • Vegetarian Option: Substitute canned chickpeas or cannellini beans for the tuna.
  • Herb Alternatives: Fresh mint or basil can provide a delightful twist to the flavor profile.
  • Crunchy Toppings: If almonds aren't available, toasted sunflower seeds or pepitas work beautifully.

Troubleshooting Blandness:

  • Flavor Boost: Add an extra squeeze of lemon juice or a dash of red wine vinegar to brighten the flavors.
  • Drain Thoroughly: Ensure your tuna is well-drained to avoid a watery salad.
  • Seasoning: Season components adequately with salt and pepper throughout preparation, not just at the end.

Make-Ahead Tip:

The orzo, eggs, and green beans can be cooked, and the dressing prepared, up to one day in advance. Store these components separately in the refrigerator and assemble the salad just before serving to ensure the best texture and taste.

Nutrition (per serving, approximate):

  • Calories: 569 kcal
  • Protein: 28.8 g
  • Carbs: 56 g
  • Fat: 25 g (Sat Fat 3.7 g)
  • Fiber: 6.1 g • Sugar: 7.4 g
  • Sodium: 517 mg (before adding salt to taste; can vary widely based on brands of olives, tuna, capers)
  • Cholesterol: 132 mg
  • Potassium: 649 mg