Mediterranean Diet Spicy Tuna

Elevate your dinner table with this Mediterranean Diet Spicy Tuna recipe—a zesty, protein-packed dish bursting with bold flavors and healthy ingredients. Featuring tender canned tuna in olive oil, aromatic garlic, juicy cherry tomatoes, briny kalamata olives, and tangy capers, this quick and easy recipe delivers a delightful balance of spice and freshness thanks to a touch of red chili flakes and a squeeze of bright lemon juice. Ready in just 15 minutes, it’s perfect for busy weeknights or when you need a nutritious meal on the fly. Serve it over a bed of peppery arugula for a vibrant, salad-inspired twist, or enjoy it solo for a satisfying low-carb option. This spicy Mediterranean tuna creation is a delicious way to embrace heart-healthy eating without sacrificing flavor!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 2

Ingredients

• 2 5-ounce cans canned tuna (in olive oil)
• 2 tablespoons extra-virgin olive oil
• 0.5 teaspoons red chili flakes
• 2 cloves garlic cloves, minced
• 1 cup cherry tomatoes, halved
• 0.5 cup kalamata olives, pitted and halved
• 2 tablespoons capers, rinsed
• 2 tablespoons lemon juice
• 2 tablespoons fresh parsley, chopped
• 0.25 teaspoons sea salt
• 0.25 teaspoons ground black pepper
• 2 cups arugula (optional, for serving)

Directions

Step 1

Drain the canned tuna, reserving about 1 tablespoon of the olive oil for added flavor.

Step 2

Heat the extra-virgin olive oil in a large skillet over medium heat.

Step 3

Add the minced garlic and red chili flakes to the skillet and sauté for 1-2 minutes until fragrant.

Step 4

Add the cherry tomatoes, kalamata olives, and capers to the skillet. Cook for 2-3 minutes, stirring occasionally, until the tomatoes soften slightly.

Step 5

Gently fold in the tuna along with the reserved olive oil from the can. Cook for 1 minute to warm the tuna and allow the flavors to combine.

Step 6

Turn off the heat and stir in the lemon juice, fresh parsley, sea salt, and ground black pepper.

Step 7

Serve immediately over a bed of arugula for a fresh salad-style dish or enjoy on its own.

Nutrition Facts

Serving size	691.3 grams (691.3g)

Amount per serving	% Daily Value*
Calories	1140

Total Fat 78.20g	100%
Saturated Fat 11.90g	60%
Polyunsaturated Fat 0.00g
Cholesterol 142mg	47%
Sodium 3419mg	149%
Total Carbohydrate 21.50g	8%
Dietary Fiber 8.00g	29%
Total Sugars 6.00g
Protein 87.70g	175%

Vitamin D 567IU	2835%
Calcium 243mg	19%
Iron 8mg	44%
Potassium 1434mg	31%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 61.7%

Protein: 30.8%

Carbs: 7.5%