Greek-style salad with tuna, feta and watermelon
A fresh Greek-inspired salad with lettuce, cherry tomatoes, cucumber, red onion, black olives, feta cubes, quickly seared fresh tuna and watermelon. The sweet juiciness of the watermelon balances the saltiness of the feta and olives, making a hydrating, complete dish rich in quality protein.
At a glance
- Prep10 min
- Total10 min
- DifficultyEasy
Allergens
- Dairy
- Fish
Who this recipe is for
A refreshing Mediterranean-inspired dish with fruit and cheese, suitable for a weight-loss plan on hot days.
Ingredients
Step by step
- Wash the lettuce thoroughly, drain, tear into medium-sized pieces and arrange it as the base in a large salad bowl.
- Wash the cherry tomatoes and cucumber; halve the tomatoes and cut the cucumber into thin half-moons.
- Peel and finely julienne the red onion, and cut the watermelon into seedless cubes.
- Heat a pan with a few drops of olive oil and sear the fresh tuna cubes over high heat for one or two minutes per side, so they are sealed on the outside and tender inside.
- Add the tomatoes, cucumber, red onion, black olives and watermelon cubes to the salad bowl.
- Crumble the feta over the top and add the freshly seared tuna cubes.
- Sprinkle with dried oregano and drizzle with extra-virgin olive oil (there is no need to add salt because the feta and olives are naturally salty). Serve with a slice of wholemeal bread.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For vegetarians
Leave out the fresh tuna and double the feta portion or add marinated firm tofu cubes, grilled.
If you cannot find fresh tuna
Use tuna canned in water or olive oil and drained, or small cubes of fresh salmon.
If you want to moderate the sodium content
Briefly rinse the black olives under running water and use less feta, adding more watermelon and cucumber instead.
What it provides
This salad is notably hydrating thanks to cucumber and watermelon, both of which contain more than 90% water. Seared fresh tuna provides high-biological-value protein and essential omega-3 fatty acids. Feta adds calcium and further protein, while black olives and extra-virgin olive oil provide heart-healthy monounsaturated fats. Served with wholemeal bread, it covers the three food groups in the plate method in a balanced way.
The dietitian's tip
Feta and olives already make the salad quite salty, so taste it before dressing and leave out any table salt. Serve it well chilled so the contrast between the cool watermelon and warm tuna is especially enjoyable.
Explore more healthy options in our weight-loss section. Other ideas with fresh and oily fish: tuna poke bowl and pasta salad with egg and tuna.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
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