Claire Corlett

Fish Food, Fish Tanks, and More
Mediterranean Tuna Chef Salad

Mediterranean Tuna Chef Salad

(bright upbeat music) – Hi there, today I’m showing you how to take a basic tuna salad and jazz it up with the rich and healthy flavors of Greece. This Mediterranean tuna
chef salad is sure to become your new favorite lunch or dinner. Making this salad with
your kids is a great way to introduce them to healthy fish. They can help wash, measure and toss everything together and there’s no cooking involved so no need to worry about hands by the stove. Now the American Heart Association recommends eating fish twice a week, especially oily fish like salmon or tuna since they have omega three fatty acids and canned tuna is one of the easiest and most affordable ways to eat more fish. I buy the canned light
tuna packed in water. For this salad I’m using one 10 ounce can which is about one and
one quarter cups of tuna. I’ll add that to the bowl. I’ve already drained it in the sink and I’m using spinach today
as the greens for this salad. I’ve already washed and patted it dry and I have six packed cups
here to add to our bowl. There we go. Alright. Next step, one cup of chopped tomatoes. This is from one large tomato
that I’ve already cut up. If tomatoes are out of season you can use a half a can of no salt
added diced tomatoes. When using canned items
just compare the labels and choose products with
the lowest amount of sodium. Next I’m adding half a
cup of chopped red onion, which is the equivalent
of a half a medium onion. One cup of peeled and chopped cucumber, which is about one medium cucumber. Okay, this next ingredient
is what really makes this a Mediterranean salad, feta cheese. This is one quarter cup of
crumbled reduced fat feta. It is what adds tang to the salad. Now, time to mix up the salad dressing. We’re going to make a
very simple vinaigrette and as you’ll see it’s so easy to make your own salad dressing at home. It can be more affordable
than buying bottled dressings. I’m going to whisk together two
tablespoons of cider vinegar or you could use red wine vinegar instead. One teaspoon of lemon juice, one teaspoon of dried oregano and two tablespoons of olive oil. I’m just going to whisk that altogether and just like that, you’ve got salad dressing. I’m going to pour this over the salad. Let me get all of these
spices out of here. There we go. I’m just going to toss that altogether. Oh wow, look at that! Oh, the tuna we’ve got to bring the tuna up to the top there.
There we go. There we go. And that’s all there is to it. A great salad for any time of the day. Quick to make and bursting with heart healthy ingredients and flavors. I hope you get to enjoy this
Mediterranean tuna chef salad with your family very soon. I’ll see you next time. (bright upbeat music)

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