Mediterranean Extra Easy and Flavor-Packed Tuna Couscous Salad
Mediterranean Tuna Couscous Salad is a fresh and colorful main dish perfect to prepare during the spring and summer, when the heat is felt and the desire to stay in the kitchen decreases more and more. It is a quick recipe, ready in a few minutes, excellent to propose also as a light and satisfying main dish, for a lunch in the office or at during a potluck.
To bring it to the table, you just need to toast the pre-cooked couscous, rehydrate it in lightly salted boiling water with two tablespoons of extra virgin olive oil, then separate the grains with the prongs of a fork and then season it with simple and tasty ingredients, strictly raw: tuna fillets in oil, cherry tomatoes in wedges, mini mozzarellas, canned corn, pitted green olives and a generous handful of basil to perfume everything. The result will be a tasty and fragrant dish, to be kept in the fridge, ready for the following day, or consumed at room temperature for a family dinner with typically Mediterranean aromas.
What is Mediterranean Tuna Couscous Salad?
Couscous, a traditional staple of North African cuisine, dates back to the 7th century, originating among the Berber people who used it as a versatile, nourishing base made from semolina wheat. Over time, couscous spread across the Mediterranean thanks to trade and cultural exchanges, especially during the Arab expansions. Meanwhile, tuna salads became popular in European coastal regions—especially Italy and France—during the 19th and 20th centuries, when canned tuna became widely available and convenient. The fusion of couscous and tuna into one dish is a natural culinary evolution born from the Mediterranean lifestyle. As Mediterranean cuisines often emphasize fresh, light, and healthy meals, combining fluffy couscous with protein-rich tuna, fresh vegetables, and zesty dressings offered a balanced, quick-to-prepare dish perfect for warm climates. This marriage of flavors not only reflects cross-cultural influences but also embodies the simplicity and wholesomeness of Mediterranean home cooking.
Pro Tips for The Best Mediterranean Tuna Couscous Salad
- Before hydrating the couscous, lightly toast it in a dry pan over medium heat for a couple of minutes. This step adds a subtle nutty flavor and helps maintain a fluffy texture, preventing clumping.
- For added depth of flavor, consider using warm vegetable or chicken broth in place of water when hydrating the couscous. This simple substitution can infuse the grains with savory notes, enhancing the overall taste of the dish.
- After hydrating and fluffing the couscous, let it cool to room temperature before mixing in the other ingredients. This prevents the mozzarella and vegetables from wilting or releasing excess moisture, ensuring a fresh and vibrant salad.
- Enhance the Mediterranean essence by adding fresh herbs like basil, parsley, or mint. A sprinkle of oregano or a dash of lemon zest can also elevate the flavor profile.
- For the best taste and texture, refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld together and results in a more cohesive dish.
What's The Best Tuna to Use For This Recipe?
The best tuna to use for this couscous salad recipe is high-quality canned tuna in olive oil. It offers a richer flavor and more tender texture compared to tuna in water. Look for solid or fillet-style tuna rather than chunk or shredded, as it holds its shape better in salads. Brands that source sustainably caught tuna also ensure better taste and ethical quality. Just remember to drain the excess oil before mixing it into the couscous for a well-balanced dish.
Can I Use Another Protein?
Absolutely! You can easily swap the tuna with other proteins. Grilled chicken, chickpeas, boiled eggs, or even smoked salmon work wonderfully as alternatives. Each brings its own texture and flavor, making the salad just as satisfying while catering to different dietary needs or preferences.
What Else Can I Add to This Recipe?
Feel free to personalize the salad by incorporating ingredients such as capers, sun-dried tomatoes, or grilled vegetables. These additions can introduce new textures and flavors, making the dish uniquely yours.
Can I Make This Salad Ahead of Time?
Yes, you can definitely make this salad ahead of time! In fact, it often tastes even better after a few hours in the fridge as the flavors meld together. Just store it in an airtight container and enjoy within 1–2 days for the freshest taste and texture.
Does The Salad Freeze Well?
This salad doesn't freeze well due to the texture of couscous and fresh ingredients like mozzarella and vegetables, which can become mushy after thawing.
How to Store Any Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Before serving again, give the salad a quick stir and, if needed, add a splash of olive oil or lemon juice to refresh the flavors.
Ingredients
How to Make Mediterranean Tuna Couscous Salad
First, bring the water to the boil with 2 tbsp of extra virgin olive oil and a pinch of salt; then collect the couscous in a non-stick pan with high edges and let it toast for a couple of minutes on a medium flame, stirring often. When finished, remove from heat.
First, bring the water to the boil with 2 tbsp of extra virgin olive oil and a pinch of salt; then collect the couscous in a non-stick pan with high edges and let it toast for a couple of minutes on a medium flame, stirring often. When finished, remove from heat.
Pour boiling water over the couscous, cover with a lid and let rest for about 12 minutes, or according to the time indicated on the package.
Pour boiling water over the couscous, cover with a lid and let rest for about 12 minutes, or according to the time indicated on the package.
Meanwhile, drain the tuna in a fine mesh strainer, then wash the cherry tomatoes and cut them into wedges.
Meanwhile, drain the tuna in a fine mesh strainer, then wash the cherry tomatoes and cut them into wedges.
Transfer the cherry tomatoes to a bowl, season with salt and pepper, sprinkle with dried oregano and mix carefully.
Transfer the cherry tomatoes to a bowl, season with salt and pepper, sprinkle with dried oregano and mix carefully.
Once ready, fluff the couscous with the prongs of a fork and let it cool.
Once ready, fluff the couscous with the prongs of a fork and let it cool.
Start assemplbing the salad: add the copped tuna.
Start assemplbing the salad: add the copped tuna.
Then add the pitted green olives.
Then add the pitted green olives.
Add the mini mozzarellas, squeezed and drained from the whey.
Add the mini mozzarellas, squeezed and drained from the whey.
Continue with the drained corn.
Continue with the drained corn.
Add the cherry tomatoes, drizzle with a little oil and mix the ingredients well.
Add the cherry tomatoes, drizzle with a little oil and mix the ingredients well.
Complete with a few basil leaves.
Complete with a few basil leaves.
Distribute the couscous into individual plates and serve it, as you like. Enjoy!
Distribute the couscous into individual plates and serve it, as you like. Enjoy!
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