Health Benefits of Tuna: Mediterranean Tuna Antipasto Salad

Lately, I’ve started to feel every one of my forty-six years.  I notice the ache in my back after I mow the lawn.  I notice my complexion has lost just a bit of that freshness I used to see.  The five pounds I’ve put on seems to be just a little bit more difficult to take off than it was before.  I’m trying very hard to be more aware of my health choices.  I try to remember to take my vitamins, choose healthy foods, and get regular exercise. When I heard about the health benefits of tuna, I knew I needed to eat more.

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Health Benefits of Tuna

One of the areas that I struggle with is finding a healthy lunch.  I try to watch my carbohydrates so choosing a lunch that is heavy on pasta or bread is not something I want to do.  The only problem with that is that carbohydrates are generally what makes me feel full.  I have been trying to find a healthy lunch that will leave me feeling full but also be low in carbohydrates.

After doing some reading, I learned that lean protein will also make you feel full and unlike carbohydrates, they are much more healthy for you.  My two favorite protein sources are tuna and beans.   Tuna is loaded with vitamins and nutrients and is low in saturated fats.  Beans are high in anti-oxidants and lots of different vitamins and minerals.  The combination of the two is a perfect choice for me.

Skipjack tuna is classified as a light tuna.  Scientists have stated that skipjack tuna has a healthy population worldwide. Ocean Naturals harvests their skipjack tuna in the Western and Central Pacific Ocean, where the largest amount of skipjack in the world are found. The skipjack population in this area is managed by the Western and Central Pacific Fisheries Commission (WCPFC), and in many areas, the Parties to the Nauru Agreement (PNA), which have put in place conservation measures to help prevent overfishing. Ocean Naturals skipjack are caught by purse seine vessels fishing on free-schools of fish. I love that Ocean Naturals is a wild premium tuna.

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Since Ocean Naturals Skipjack Tuna is found at Walmart, I headed out to our Walmart to pick some up.   I love that this canned tuna comes packed in water.  That makes it an even healthier choice for me. While I was at Walmart, I picked up a few other things I needed for my recipe and did some grocery shopping.

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I really like that Ocean Naturals Skipjack Tuna tastes good, is good for me and is good for our environment as well. You can learn more about where your specific skipjack tuna came from by visiting and entering the code on the can. I found out that my Ocean Naturals Skipjack Tuna was caught by a vessel called the San Columbia and that the captain’s name is Alec Aitken and that it was caught in area 81 which is near New Zealand.

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Tuna Antipasto Salad

I chose to make a Mediterranean Tuna Antipasto Salad with my Ocean Naturals Skipjack Tuna.  I wanted to stay far away from anything that was loaded in mayonnaise to keep this as healthy as I possibly could.   This salad is served on a bed of fresh greens which helps keep the carbohydrates out of the recipe.

Chop the red bell pepper, yellow onion, rosemary, and parsley.

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Mix the tuna, chickpeas, red bell pepper, yellow onion, rosemary and parsley in a bowl.  Drizzle half of the lemon juice and extra virgin olive oil over the top. Lay the greens on a plate & drizzle with the remaining lemon juice and extra virgin olive oil.

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Yields 2

Mediterranean Tuna Antipasto Salad

This easy Mediterranean Antipasto Salad is the perfect healthy lunch.

15 minPrep Time

1 minCook Time

16 minTotal Time

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  • 1 can Ocean Naturals Skipjack Tuna, 6 oz
  • 1/2 15 oz can of beans (chickpeas work wonderfully)
  • 1/2 red bell pepper, chopped in small pieces
  • 1/4 cup yellow onions, minced
  • 1/2 tsp fresh parsley
  • 3 tbsp lemon juice
  • 2 tbsp extra virgin olive oil
  • Salt & pepper to taste
  • Greens to serve your salad on


  1. Combine the beans, tuna, pepper, onion, parsley, rosemary, half the lemon juice and half the extra virgin olive oil. Season with salt and pepper to taste.
  2. Put the other half of the lemon juice and the extra virgin olive oil in a bowl and drizzle it over the lettuce.
  3. Top with the antipasto salad and serve.



1011 cal


56 g


71 g


59 g
Click Here For Full Nutrition, Exchanges, and My Plate Info

Health Benefits of Tuna: Mediterranean Tuna Antipasto Salad


  1. Thanks for sharing this salad recipe I love a good Tuna recipe.
  2. Mmm tuna! I can eat a can of it on its own. So good. Thanks for sharing this yummy recipe! I'm always looking for healthy ones.
  3. This looks delicious! We eat a fair amount of tuna and I always try to make sure it is responsibly caught. I haven't seen this brand in our local grocery store yet but will definitely keep my eye out for it!
  4. sounds good and I am not a big tuna fish fan. Looks nice and fresh!
  5. Oh I like the idea of Chickpeas and tuna - I bet that is good. 
  6. First off, YUMMY and second of all. How cool is that feature???? It tells you who caught it and where! Talk about peace of mind. I love that!
  7. That looks divine. I love a good tuna salad
  8. Oh wow, I really like the idea of knowing where my tuna came from.
  9. This is one wonderful Tuna salad recipe. I like chick peas they taste good, and with Tuna and lemon juice and olive oil, it sounds delicious!
  10. Love this recipe! I will make this, thanks!!!!
  11. This looks really delicious and healthy.  My husband will surely love this since he is a tuna addict.
  12. Yum!  It looks fantastic, Ellen!
  13. Lovely post Ellen!  Totally makes me hungry.  I'm a fan of Ocean Naturals.  I picked some up at Walmart and was impressed by how fresh it smelled when I opened the can - and the taste of the Tuna was clean.  Good stuff!  Thanks for sharing.
  14. This looks really good. I love tuna but feel like the only thing I ever do with it is make a tuna salad sandwich. I think I would really enjoy it with the chickpeas. And, how cool that you can find out where it was caught...very neat!
  15. This is a beautiful Tuna Salad - and I am loving all that protein! Such a tasty creation with canned tuna. :) That feature on Ocean Naturals site is just great - my kids and I had fun looking at it together.
  16. I love tuna! I eat mostly toasted tuna sandwiches but also enjoy a good tuna cassarole . This recipe looks good too!
  17. I'm totally making this! I typically never do anything exciting with tuna when I eat it.  It's either straight from the can or on a sandwich.  This will definitely liven up my lunches at work.
  18. I love both tuna and chickpeas and I have never thought to put the two together.  I will absolutely be giving this a try & I think my five year old will also love this.  
  19. Looks good! Thanks for your participation in this campaign! #client


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