Cooking Corner

Mediterranean Tuna Salad

Ever on the lookout for tasty low carb meals, I stumbled upon a recipe by Marco Canora, a New York City chef, for a salad that had tinned tuna, fresh tomatoes and cucumbers. I have, along with the majority of people, been somewhat disinterested with canned seafood. That is, until I stumbled upon an article singing the praises of tinned seafood. It always surprises me that many common ingredients are seen in a very narrow way. The first thing that comes to mind when you think of canned fish is either tuna-fish sandwiches or something acrid and smelly. Neither of these should be the first thing we think of. In exploring the world of tinned seafood, I found that many manifestations are considered delicacies and can fetch a hefty price. Some of the most sought-after tinned seafood options are from Spain and include tuna, clams, mussels, and octopus, packed in good olive oil. Some of them were priced at $30 per 5-ounce tin!

I became very curious after reading the tinned seafood article. I remembered the Marco Canora recipe and decided I would try it out, but change it up based on what I had available. As I write, gardens are chock full of tomatoes, cucumbers, fresh basil, and oregano. I chose to go with one of the brands of tinned tuna they recommended in the article, Ortiz. I wouldn’t use the more expensive varieties in this preparation because they are really tasty! The more expensive varieties tend to be the fatty belly so they are better for other preparations. The Ortiz variety is a bit leaner, but the addition of olive oil makes it rich and delicious. There is a huge difference between the common variety and the Spanish stuff. You could still do it with regular tuna, but it really helps to begin with this better brand. Not only is this preparation healthy, it is super easy! The following recipe is enough for four:

2 tins of Ortiz Bonito del Norte

3 large tomatoes diced

1 cucumber sliced

½ red onion thinly sliced

1/3 cup feta cheese

½ cup kalamata olives

2 TBSB red wine vinegar

3 TBSP good olive oil

1 TBSP chopped basil

1 TBSP chopped oregano

1 clove of garlic minced

Salt and pepper

The prep is super simple. Dice the tomatoes, slice the cucumber and onion. Remove the tuna from the tin and gently break it into pieces. You don’t want to shred it. Chop the basil and oregano. Mince the garlic. I like to mix the herbs, garlic, oil, and vinegar together and pour them over the other ingredients. It is best to garnish each serving with the feta because it tends to break up when you stir it and doesn’t look as good. This is a very simple preparation which makes it great for a quick lunch.


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