Mediterranean Tuna Wrap

Aug 30, 2024

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Mediterranean Tuna Wrap is a vibrant and flavorful sandwich that effortlessly combines the fresh, zesty ingredients of the Mediterranean. Packed with tender chunks of tuna, zesty lemon, and fresh veggies, these wraps are both nutritious and satisfying.

a close up view of two slices of Middle Eastern tuna wraps served alongside of arugula leaves

Perfect for a quick lunch or a light dinner, these wraps are not only delicious but also incredibly easy to prepare, making them a go-to option for anyone craving a taste of the Mediterranean. You might also love to try the Chicken Pesto Sandwich, Fish Sandwich (Turkish Street Food) and Mediterranean Style Steak Sandwich.

Recipe Highlights
Key Ingredients
How To Make Mediterranean Tuna Wrap
How to Serve Mediterranean Tuna Wrap
Recipe Tips
Variations and Substitutions
How to Store Mediterranean Tuna Wrap
Frequently Asked Questions
Delicious Sandwiches To Try
Mediterranean Tuna Wrap Recipe

Recipe Highlights

Cultural Influence: Mediterranean-inspired flavors

Primary Cooking Technique: Quick and easy assembly, no cooking required

Dominant Flavor Profile: Bright and zesty with a savory mix of tuna, lemon, mustard, and fresh vegetables

Skill Level Required: Beginner-friendly

Why You’ll Love This Recipe: Quick to make and packed with vibrant Mediterranean flavors, this tuna wrap is a delicious and healthy meal that’s perfect for lunch or dinner. With its fresh ingredients and satisfying taste, it’s a versatile option that you can enjoy any time of the day.

Key Ingredients

the ingredients needed to make Mediterranean tuna wrap: tuna, olive oil, diced red pepper, seeded mustard, chopped kalamata olives, arugula, chopped parsley, and wraps

Tuna: Opt for tuna packed in olive oil for a richer flavor. If using tuna in water, drain well and mix with a bit of extra virgin olive oil to add moisture and enhance the taste.

Lemon juice: Freshly squeezed lemon juice is key to brightening up the tuna mixture.

Salt: Use sea salt or kosher salt for a more natural flavor. Add it according to taste.

Pepper: Freshly ground black pepper adds a more robust and aromatic spice than pre-ground pepper.

Seeded Mustard: It adds texture and a tangy kick to the wrap. You can also use Dijon mustard for a smoother, creamier finish.

Red Bell Pepper: It adds sweetness and crunch to the tuna mixture. You can roast the red bell pepper before dicing. This brings out a deeper, smoky flavor in the wrap.

Kalamata Olives: These add a briny, rich flavor. Rinse them before chopping to reduce excess saltiness if needed.

Parsley: Flat-leaf parsley has a stronger flavor than curly parsley and adds a fresh, herbal note to the tuna mixture. Chop it finely to evenly distribute its flavor.

Olive Oil: Use high-quality extra virgin olive oil to enhance the Mediterranean flavors.

Arugula or Romaine Lettuce: Arugula adds a peppery bite that complements the tuna mixture well, while Romaine lettuce offers a milder, crisp texture. Choose based on your preferred flavor intensity.

Wraps or Tortilla: You can use any kind of flour wrap or tortilla. You can also try it with Easy No-Yeast Flatbread or Lavash Bread.

How To Make Mediterranean Tuna Wrap

Step 1: Prepare the Tuna Mixture

Start by draining the cans of tuna well.

Then, combine the drained tuna with freshly squeezed lemon juice, salt and pepper, seeded mustard, diced red bell pepper, chopped kalamata olives, chopped parsley, and olive oil.

After that, mix thoroughly to ensure all ingredients are evenly distributed.

adding chopped parsley to a large mixing bowl of drained tuna with kalamata olives

a large mixing bowl of tuna salad made up of tuna chunks, kalamata olives, diced red bell pepper, chopped parsley, and seasoning

Step 2: Assemble the Wraps

Now, lightly warm the wraps or tortillas on a dry skillet or microwave for a few seconds. This makes them more pliable and easier to roll.

Lay the wrap flat, place the tuna mixture down the center, and top it with a generous handful of arugula ensuring it’s evenly spread for a balanced flavor in every bite.

Next, fold in the sides of the wrap, then roll it tightly from one end to the other, keeping the ingredients securely inside.

a wrap with tuna salad salad and arugula in the middle and ready to be assembled

assemble the tuna wrap by folding its sides

Step 3: Serve

Finally, cut the wrap in half for easier handling and a neat presentation. Serve immediately for the freshest taste.

a women holding two slices of Mediterranean tuna wraps

How to Serve Mediterranean Tuna Wrap

Packed with tender tuna, zesty lemon, and fresh veggies, these wraps are both nutritious and satisfying. They are perfect for meal prep or a grab-and-go option!

Serve the Mediterranean tuna wrap fresh, either chilled or at room temperature, for a light and satisfying meal.

Pair it with a side of crisp Salad Shirazi (Persian Cucumber Tomato Salad), Middle Eastern Tahini Salad, or Cucumber Tomato Avocado Salad.

You can also enjoy your wraps with a drizzle of Creamy Feta Dressing or some toum (Lebanese garlic sauce).

For a heartier meal, add a side of Crispy Oven Roasted Potatoes or a Mediterranean potato salad.

a plate of two Middle Eastern tuna wraps served alongside of arugula leaves

Recipe Tips

Drain the Tuna Well: To avoid a soggy wrap, make sure to drain the tuna thoroughly before mixing it with the other ingredients.

Use Fresh Lemon Juice: Freshly squeezed lemon juice adds a bright, zesty flavor that enhances the taste of the tuna and vegetables.

Customize Your Wrap: Feel free to add other veggies like red onion, cucumber, marinated artichoke hearts, avocado, or cherry tomatoes for extra crunch and flavor. You can also swap out the arugula for spinach or romaine lettuce.

Prep Ahead: The tuna mixture can be made up to four days in advance and stored in the fridge. Assemble the wraps just before serving for the best texture.

Warm Up the Wraps: Lightly warm the wraps or tortillas before assembling to make them more pliable and less likely to tear when rolling. This also enhances their flavor and texture.

Wrap It Right: To keep the wraps from unraveling, roll them tightly and slice them in half for a more appealing presentation.

Variations and Substitutions

Swap the Mustard: If you’re not a fan of seeded mustard, then try using Dijon mustard or honey mustard for a slightly different flavor profile. Each will add its unique twist to the wrap.

Herb Substitutions: If you don’t have parsley on hand, fresh cilantro, basil, or dill can be great substitutes that will give a fresh, aromatic flavor.

Change the Greens: Instead of arugula, you can use spinach, mixed greens, or shredded cabbage for a different texture and taste.

Add Some Heat: For a spicier version, add some chopped banana peppers, jalapeños, or a dash of hot sauce to the tuna mixture.

Use Different Wraps: You can swap the tortilla for whole wheat wraps, pita bread, Easy No-Yeast Flatbread, or Lavash Bread. You can even lettuce leaves if you prefer.

How to Store Mediterranean Tuna Wrap

Room Temperature: These wraps are best enjoyed fresh but you can keep them at room temperature for 2 hours. If you won’t eat within this time, then it’s best to refrigerate them to maintain freshness and safety.

Refrigerator: It’s best to refrigerate the tuna mixture separate from the wraps. However, if you have assembled sandwiches, wrap the tuna wraps tightly in plastic wrap or place them in an airtight container. Store them in the refrigerator for up to 24 hours. For the best texture and flavor, it’s recommended to eat them within this time.

Freezer: I don’t recommend freezing these wraps as the texture of the tuna mixture and the wrap can become soggy when thawed.

two slices of Middle Eastern tuna wraps served in a plate alongside of arugula leaves

Frequently Asked Questions

What type of tuna should I use?

It’s best to use tuna packed in olive oil for richer flavor. However, you can also use tuna packed in water if you prefer a lighter option.

Can I make this wrap gluten-free?

Yes, simply use gluten-free tortillas or wraps to make the recipe gluten-free.

Can I add beans to tuna wraps?

Yes, you can add beans to your tuna wraps! Beans like chickpeas, white beans, or black beans can add extra protein, fiber, and texture to the wrap, making it even more filling and nutritious. Just be sure to drain and rinse the beans before mixing them with the other ingredients.

Can I serve the wraps warm?

While these wraps are typically served cold, you can warm the wrap itself in a pan before assembling if you prefer.