Mediterranean Tuna Meal Prep

How to Make Mediterranean Tuna Meal Prep

1. 1

   Step 1: Warm oil and soften aromatics

   Heat a large skillet over medium heat and add the olive oil. Once shimmering, add the minced garlic and sliced red onion and sauté until the onion is translucent and the garlic is fragrant, about 2–3 minutes.

   For this step

   • 2 tbspExtra-virgin olive oil
   • 3 clovesGarlic cloves, minced
   • 1 smallSmall red onion, thinly sliced
   
2. 2

   Step 2: Cook the tomatoes

   Add the halved cherry tomatoes to the skillet and increase heat to medium-high. Cook, stirring occasionally, until tomatoes blister and begin to release their juices, about 3–4 minutes.

   For this step

   • 2 cupsCherry tomatoes, halved
   
3. 3

   Step 3: Add tuna, greens and seasonings

   Lower the heat to medium and add the drained canned tuna, halved Kalamata olives, baby spinach, lemon juice and dried oregano. Break the tuna into large flakes with a spatula and toss gently until the spinach wilts and everything is evenly combined, 2–3 minutes.

   For this step

   • 2 5 oz cansCanned tuna in olive oil, drained
   • 1/2 cupKalamata olives, pitted and halved
   • 4 cupsBaby spinach
   • 2 tbspFresh lemon juice
   • 1 tspDried oregano
   
4. 4

   Step 4: Finish and taste

   Let the skillet cook another minute so flavors meld and excess liquid reduces slightly. Taste and season with salt and freshly ground black pepper; adjust lemon or oregano if desired.

   For this step

   • 1 tspSalt and freshly ground black pepper
   
5. 5

   Step 5: Serve and store

   Divide into 4 bowls, or pack into airtight containers for meal prep—serve over rice, quinoa, or with warm pita and a sprinkle of feta if you like. Refrigerate leftovers for up to 3 days and reheat gently on the stovetop or enjoy cold.
   

1. Heat a large skillet over medium heat and add the olive oil. Once shimmering, add the minced garlic and sliced red onion and sauté until the onion is translucent and the garlic is fragrant, about 2–3 minutes.
2. Add the halved cherry tomatoes to the skillet and increase heat to medium-high. Cook, stirring occasionally, until tomatoes blister and begin to release their juices, about 3–4 minutes.
3. Lower the heat to medium and add the drained canned tuna, halved Kalamata olives, baby spinach, lemon juice and dried oregano. Break the tuna into large flakes with a spatula and toss gently until the spinach wilts and everything is evenly combined, 2–3 minutes.
4. Let the skillet cook another minute so flavors meld and excess liquid reduces slightly. Taste and season with salt and freshly ground black pepper; adjust lemon or oregano if desired.
5. Divide into 4 bowls, or pack into airtight containers for meal prep—serve over rice, quinoa, or with warm pita and a sprinkle of feta if you like. Refrigerate leftovers for up to 3 days and reheat gently on the stovetop or enjoy cold.