Categories: Eats, Life Style

Chopped Salad with Oil-Packed Tuna

Hey, What’s Cookin’?


Well we got another great recipe coming at you from the Hartford Courant (by way of the Washington Post). It’s a chopped salad with tuna. Whaaaaa? What’s so special about that? Well, the tuna you’ll use in the salad is tuna packed in OIL. I’m sure most of you have been avoiding tuna packed in oil all your lives–and really, that needs to change.

Oil-packed tuna is definitely more flavorful and moister than tuna packed in water, which can be rather dry. Most tuna packed domestically is packed in soybean oil; imported varieties are usually packed in olive oil. Both are unsaturated and heart-healthy. If you’re having tuna in a salad with an oil-based dressing, it makes sense to use the oil from the tuna, as you will rescue any tuna nutrients that were absorbed by the oil. Try an imported tuna from another country, such as Italy or Spain. You don’t have to go to Whole Foods to find them; even Trader Joe’s and Walmart carries Genova, a  highly reputable brand.

So make yourself a wonderful, fresh salad and give your taste buds a new experience by using tuna packed in oil. Chances are good that you’ll make oil-packed tuna your choice for many more salads to come!


Chopped Salad with Tuna

Adapted from: E. Krieger via the Washington Post
Serves: 2


  • 3 cups chopped romaine hearts
  • 1 medium red bell pepper; seeded and diced
  • 1 cup English seedless cucumber, chopped
  • 1/2 cup flat-leaf parsley, chopped
  • 1/3 cup pitted green or black olives, sliced
  • 1/2 cup chopped red onion
  • 2 4-5 oz. cans tuna packed in oil, UNDRAINED
  • 2 tbs red wine vinegar
  • 1 tsp dried oregano
  • 1/4 tsp salt
  • 1/4 tsp freshly ground black pepper


  1. In a large bowl, toss the lettuce, pepper, cucumber, parsley, olives, and onion.
  2. Add the tuna plus the oil it was packed in; break up tuna into smaller chunks with a fork.
  3. Add the vinegar, oregan, salt and pepper and toss gently. Serve in 2 individual bowls.


Notes: Cherry tomatoes would be a great addition to this salad!





Photograph via T. McCorkle for The Washington Post

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