Fisheries Council of Canada | Italian Tuna Salad Recipe
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Italian Tuna Salad Recipe

Italian Tuna Salad Image

Italian Tuna Salad Recipe

Main details

4 servings
150 mg Omega 3 per serving


  • Two 5 ounces of tuna canned and packed in olive oil
  • 5 ounces of mix salad greens
  • 14.5 ounces of low sodium canned green beans
  • Cubed and boiled potato
  • 2 ounces of black and pitted olives
  • Chopped cucumber
  • 2 ounces of cherry tomatoes
  • 1 ounce of balsamic vinegar
  • ½ teaspoon of dried oregano
  • Salt and pepper (for taste test)



  1. Prepare a pre-cooked (cubed) potato that’s boiled for 15 minutes.
  2. Drain the oil from the tuna into the bowl. Then set aside the tuna.
  3. Add balsamic vinegar and oregano into the oil in the bowl. Then add preferred amount of salt and pepper. Mix the dressing well.
  4. Add garlic and onions. Then mix. Then add egg and mustard and mix altogether.
  5. Mix the salad greens with the cubed potatoes and green beans.
  6. Add raw vegetables and the dressing.
  7. Put the tuna as the salad topping.
  8. Serving suggestion: Serve the salad with whole wheat grain and drizzle extra dressing over the salad.


Tuna Facts

This fish is one of the most consumed fish species on the planet. All the 8 types of tuna fish are nomadic, moving from one aquatic area to another. However, their numbers are often concentrated in the Atlantic Ocean, the Mediterranean Sea and Black Sea.

Over 90% of its population in the Pacific Ocean have been depleted since the turn of the 20th Century due to its high market demand. Japan and Australia are the highest tuna consumers in the Pacific region.

Tuna is generally huge, with a record average span of 6.5 feet weighing 550 pounds. Despite their size, they are fast swimmers capable of reaching a velocity range of 44 to 62 miles per hour.

What makes the tuna especially nimble is the fact that it can regulate its own blood temperature via its unique network of small arteries and veins called rete mirable.

Olive Oil Facts

Although Greece is classified as the third largest producer of olive oil consecutively after Tunisia (second) and Spain (first), this country has the most significant cultural impact in the worldwide olive oil industry. In fact, the Athenians were the pioneering exporters of olive oil, distributing it to buyers as far as the Egyptian Empire, Babylon (ancient Iraq and Iran) and Asia Minor (Turkey and Central Asia).

Although this staple Greek commodity was valued for its variety of uses, the most priced importance of olive oil is its dietary substance. Apart from being naturally fortified with anti-oxidants like Vitamin E and carotenoid the olive oil is very rich in oleic acid, a biochemical component known for reducing blood pressure.

As an alternative to add-ons that heavily contain saturated fat in meals, health authorities recommend olive oil for cooking due to its mono-saturated fat. Studies indicate that mono-saturated fat reduces the risk of coronary heart disease.


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