7 Tuna Recipes from the Mediterranean Diet

Rediscovering My Love for Tuna-The Mediterranean Way

When I was a kid growing up in Burlington, Vermont, one of my favorite simple pleasures was grabbing a tuna sub from a local spot called Poncho’s. It came wrapped in wax paper, and I’d pair it with an orange soda and a bag of barbecue chips before heading to the park to people-watch. Definitely not Mediterranean—but deeply comforting. So you can imagine my excitement when I discovered that canned tuna recipes are not only part of my childhood memories but also a delicious part of the Mediterranean Diet. Today, I want to share seven classic Mediterranean dishes that celebrate the humble can of tuna in surprisingly elegant and healthy ways.

Why Mediterranean Canned Tuna Recipes Work

The beauty of Mediterranean cuisine lies in its simplicity—using everyday ingredients to create vibrant, satisfying meals. Canned tuna fits perfectly into this philosophy. It’s affordable, shelf-stable, and adds a flavorful protein boost to a wide variety of dishes. From French rillettes to Spanish deviled eggs, the Mediterranean is full of canned tuna recipes that are quick to prepare but full of character.

Benefits of Tuna

Tuna is a nutrient-dense food that offers several important health benefits:

• High in protein to support muscle repair and satiety
• Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and may improve brain function
• Provides vitamin D, selenium, and vitamin B12, which support immune health, energy levels, and cellular repair

Because of these benefits, tuna is a great addition to a Mediterranean Diet, which emphasizes lean proteins, healthy fats, and plant-based foods.

Mercury in Tuna: What You Need to Know

One concern people often have with tuna is its mercury content. Mercury builds up in larger fish over time, and consuming too much can pose health risks, particularly for children, pregnant women, and those who eat fish frequently.

Here’s a simple guide to safe consumption:

Light tuna (skipjack) is lower in mercury and safe to eat 2–3 times per week for most adults.

Albacore (white tuna) contains more mercury and should be limited to no more than once per week.

Being mindful of these guidelines allows you to enjoy the health benefits of canned tuna recipes while staying within safe mercury levels.

What’s the Healthiest Type of Canned Tuna?

Not all canned tuna is the same. To maximize nutrition and minimize risk:

Albacore tuna is a great choice if you want more omega-3s—it often has three to four times more than light tuna. But due to its higher mercury content, enjoy it only once per week.

Light tuna (skipjack) has less omega-3s but is lower in mercury, making it a better option for more frequent meals.

Look for tuna packed in extra virgin olive oil for added Mediterranean flavor and heart-healthy fats.

Choose BPA-free cans and look for the MSC (Marine Stewardship Council) label to ensure the tuna is sustainably sourced.

These choices help you enjoy tuna as a regular part of your Mediterranean-inspired meals with peace of mind.

Mediterranean Ways to Use Canned Tuna

Across the Mediterranean region, canned tuna is embraced in creative and satisfying ways that go far beyond the standard American tuna salad. Here are a few examples:

France: Tuna is blended into creamy spreads (rillettes), formed into crispy patties, or baked into puff pastry tarts with tomatoes and olives.

Spain: It stars in hearty salads with potatoes and eggs, and in classic tapas like tuna-stuffed deviled eggs.

Italy: Canned tuna is tossed into pasta with cherry tomatoes, capers, and olives or paired with white beans in rustic salads.

Greece: It’s mixed with fresh vegetables, greens, or yogurt-based sauces and stuffed into peppers or served with leafy greens like horta.

These traditional canned tuna recipes show how Mediterranean cooks use tuna as a flexible, flavorful, and protein-rich ingredient—never overpowering, but always adding depth and nutrition to a dish.

Why Canned Tuna Recipes Belong in Your Kitchen

If you’re looking for meals that are fast, affordable, and align with a healthy Mediterranean lifestyle, canned tuna recipes are a fantastic place to start. They require little prep, use ingredients you likely already have, and deliver on flavor without sacrificing nutrition.

For me, they’ve brought my childhood love of tuna full circle. What started as a wax-paper-wrapped sub has evolved into Mediterranean-inspired dishes that are just as comforting—but now packed with heart-healthy ingredients and vibrant flavor. Whether you’re feeding a family, preparing appetizers for friends, or just looking for a quick lunch, these recipes are a celebration of simple food done right

Tuna Salad with Egg and Potato (Spain)

This hearty Spanish Tuna Salad combines tender potatoes, hard-boiled eggs, tomatoes, red pepper, onion, olives, capers, and tuna in a flavorful olive oil and vinegar dressing enriched with mashed egg yolk. It’s a simple, satisfying dish full of Mediterranean flavor.

Tuna Salad with Egg and Potato (Spain)

Puff Pastry with Tuna, Tomatoes and Olives (France)

This French-style tuna tart is light, crispy, and full of Mediterranean flavor. Made with puff pastry, tomatoes, olives, and canned tuna, it’s quick to prepare and perfect for a casual dinner or appetizer with friends. A final drizzle of olive oil brings everything together beautifully

Puff Pastry with Tuna, Tomatoes and Olives (France)

Beans and Tuna Salad

A simple and nutritious Italian salad, this dish combines creamy cannellini beans with tender tuna, fresh herbs, and a drizzle of olive oil. It’s a light yet filling option that’s easy to prepare and full of flavor.

Beans and Tuna Salad

Authentic Tuna Rilletes (France)

These creamy French tuna rillettes are a quick, elegant spread perfect for warm evenings or casual gatherings. Made with pantry staples like canned tuna, cream, herbs, and a touch of mustard, they’re delicious on baguette slices or with fresh veggies. Ideal for an apéritif or light lunch.

Authentic Tuna Rilletes (France)

Pasta alla Puttanesca (Italy)

This Pasta alla Puttanesca with Canned Tuna is a bold and flavorful Italian dish that’s quick and easy to make. Briny olives, capers, and garlic simmer in a rich tomato sauce, complemented by hearty canned tuna for a protein-packed twist. A simple, satisfying meal bursting with Mediterranean flavors!

Pasta all Puttanesca

Tuna Deviled Eggs (Spain)

These Spanish-style tuna deviled eggs are a nostalgic and flavorful tapa made with hard-boiled eggs, tuna, mayonnaise, olives, and a touch of smoked paprika. Simple to prepare and perfect for summer gatherings, they bring a taste of classic Mediterranean comfort to any table.

Tuna Deviled Eggs (Spain)

Tuna Patties Fried in Olive Oil (France)

These French-style tuna patties are quick, budget-friendly, and adaptable to whatever herbs or ingredients you have on hand. Crispy on the outside and tender inside, they’re perfect with a salad, dipped in yogurt sauce, or even served as mini burgers for a light, flavorful meal.

Tuna Patties Fried in Olive Oil (France)