Ingredients
- For the Tuna and Pasta:
- 8 ounces uncooked whole wheat pasta (shells, rotini, or elbow)
- 1/2 cup finely diced red onion (about 1 small)
- 1 pint cherry tomatoes, halved
- 1/2 cup chopped sun-dried tomatoes
- 1 red bell pepper, diced
- 3 tablespoons capers, rinsed and drained (optional)
- 3 tablespoons chopped fresh parsley or 1/4 cup chopped fresh basil
- 3 (4-ounce) cans wild caught albacore tuna
- For the Dressing:
- 2/3 cup nonfat plain Greek yogurt
- Zest and juice of 1 medium lemon (about 1 teaspoon zest and 1/4 cup juice)
- 2 teaspoons honey
- 1/2 teaspoon Dijon mustard
- 1 1/2 teaspoons kosher salt, plus more to taste
- 1/2 teaspoon dried oregano
- 1/2 teaspoon ground black pepper, plus more to taste
Instructions
- Cook pasta in well-salted water according to package directions until al dente. Drain, rinse with cold water, and let it drain fully.
- Soak red onion in cold water for 5 minutes to mellow the flavor. Drain and pat dry.
- In a bowl, whisk together Greek yogurt, lemon zest and juice, honey, Dijon, salt, oregano, and pepper to make the dressing.
- In a large bowl, combine cherry tomatoes, sun-dried tomatoes, red bell pepper, drained onion, capers, and herbs.
- Add drained pasta and dressing to the bowl. Stir gently to coat.
- Flake tuna into large chunks and fold it in gently. Taste and adjust seasoning.
- Chill for at least 1 hour for best flavor. Serve cold or at room temperature.
Notes
- Use oil-packed sun-dried tomatoes for extra richness.
- Add crumbled feta or chopped olives for more Mediterranean flair.
- Can be made 1–2 days in advance and stored in the fridge.
- Prep Time: 30 minutes
- Cook Time: 10 minutes
- Category: Salad
- Method: Boiling
- Cuisine: Mediterranean
- Diet: Low Fat
Nutrition
- Serving Size: 1 serving
- Calories: 310
- Sugar: 6g
- Sodium: 540mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 5g
- Protein: 25g
- Cholesterol: 35mg
