Summer Tuna Chop Recipe

Prep Time: 20 minutes
Cook Time: 5 minutes (for fresh corn, optional)
Total Time: 25 minutes
Servings: 4

Ingredients

For the Salad

• 2 cans (5 ounces each) tuna in water or olive oil, drained
• 2 cups romaine lettuce, finely chopped
• 2 cups mixed greens, chopped
• 1 cup cucumber, diced
• 1 cup cherry tomatoes, halved
• 1 cup sweet corn kernels (fresh, canned, or grilled)
• 1 red bell pepper, diced
• ½ cup celery, finely chopped
• ¼ cup red onion, finely diced
• 1 avocado, diced
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh basil, chopped

For the Lemon Herb Dressing

• 3 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon Dijon mustard
• 1 teaspoon honey
• 1 clove garlic, minced
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

Optional Toppings

• Crumbled feta cheese
• Sliced radishes
• Sunflower seeds
• Toasted pumpkin seeds
• Lemon wedges

Instructions

Step 1: Prepare the Vegetables

Wash and dry all vegetables thoroughly.

Finely chop the romaine and mixed greens.

Dice the cucumber, bell pepper, celery, avocado, and onion.

Halve the cherry tomatoes and prepare the fresh herbs.

Place everything in a large salad bowl.

Step 2: Prepare the Tuna

Drain the tuna well.

Using a fork, gently break the tuna into bite-sized flakes.

Add it to the bowl with the vegetables.

Step 3: Make the Dressing

In a small bowl or jar, combine:

• Olive oil
• Lemon juice
• Dijon mustard
• Honey
• Garlic
• Salt
• Black pepper

Whisk or shake until smooth and emulsified.

Step 4: Assemble the Salad

Add the corn, parsley, and basil to the salad bowl.

Pour the dressing over the ingredients.

Toss gently until everything is evenly coated.

Fold in the avocado last to keep it from becoming mushy.

Step 5: Garnish

Top with any desired garnishes such as:

• Feta cheese
• Seeds
• Extra herbs
• Lemon wedges

Step 6: Serve

Serve immediately while fresh and crisp.

Pair with crusty bread, pita chips, or grilled vegetables for a complete meal.

Tips for the Best Summer Tuna Chop

Use Quality Tuna

Solid white albacore or premium tuna packed in olive oil offers the best flavor and texture.

Chop Everything Evenly

Uniform pieces create the signature “chopped salad” texture and ensure every bite is balanced.

Add Avocado Last

This helps maintain its shape and creamy texture.

Keep It Cold

Chill ingredients before assembling for an extra-refreshing summer salad.

Fresh Herbs Matter

Basil and parsley add brightness that elevates the entire dish.

Variations

Mediterranean Tuna Chop

Add feta cheese, olives, and cucumber for Mediterranean-inspired flavors.

Southwest Tuna Chop

Mix in black beans, cilantro, jalapeños, and a lime dressing.

Italian Tuna Chop

Add mozzarella pearls, salami, and Italian dressing.

High-Protein Tuna Chop

Add hard-boiled eggs and chickpeas.

Tropical Tuna Chop

Include diced mango and a citrus vinaigrette.

Make-Ahead Instructions

Prepare the vegetables and dressing separately up to 24 hours ahead.

Combine everything just before serving for maximum freshness.

Storage

Refrigerator

Store leftovers in an airtight container for up to 2 days.

If making ahead, keep the dressing separate until serving.

Nutrition Information (Approximate Per Serving)

• Calories: 310
• Protein: 24g
• Carbohydrates: 12g
• Fat: 19g
• Fiber: 5g
• Sugar: 5g
• Sodium: 360mg