Mediterranean Tuna Salad with Lemon and Parsley
A bright, savory tuna salad tossed with crisp cucumbers, juicy cherry tomatoes, capers, kalamata olives, and a light lemon-olive oil dressing. Naturally onion-free and packed with protein for a quick, midlife-nourishing meal.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
If preparing ahead for meal prep, keep the lemon juice and olive oil in a small separate container and toss right before eating to keep vegetables crisp.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 6 steps complete
Next: Drain 150g of canned tuna thoroughly over…
- 01
Drain 150g of canned tuna thoroughly over…
Drain 150g of canned tuna thoroughly over the sink and place it into a medium mixing bowl.
Tap card to mark done - 02
Flake the tuna gently with a fork…
Flake the tuna gently with a fork until loosened to your desired texture.
Look for: loosened to your desired texture
Tap card to mark done - 03
Add 0
Add 0.5 cup chopped cucumber, 0.5 cup halved cherry tomatoes, 1 tbsp capers, 5 pitted kalamata olives, and 2 tbsp chopped fresh parsley to the bowl.
Tap card to mark done - 04
Drizzle 1 tbsp extra virgin olive oil…
Drizzle 1 tbsp extra virgin olive oil and 1 tbsp fresh lemon juice directly over the ingredients.
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Gently toss everything together with a spoon…
Gently toss everything together with a spoon for 30 seconds until evenly coated and combined.
Look for: evenly coated and combined
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Serve immediately at room temperature
Serve immediately at room temperature, or cover and chill in the refrigerator at 38°F (3°C) for up to 3 days.
Ready when: everything is assembled and ready to enjoy
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