Mediterranean · Snack
Mediterranean Tuna Sun-Dried Tomato Smash Tub
Flaked tuna smashed with sun-dried tomato, Kalamata olives, and basil served on wholemeal sourdough, a fridge-ready bright Mediterranean protein snack you scoop and serve all week.
$
15 minsPrep
0 minsCook
15 minsTotal
EasyLevel
Nutrition per serving
485Calories
38gProtein
18gFat
35gCarbs
4gSugar
5gFiber
720mgSodium
28mgChol
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Instructions
1
Prep
Drain and flake 240g canned tuna. Finely chop 40g sun-dried tomatoes, 40g Kalamata olives, 2 tbsp fresh basil, 1.5 tbsp parsley, 1 tbsp oregano, 1.5 tbsp red onion, and 1 tbsp capers. Zest 0.5 lemon and juice it.
2
Build
In a small bowl, combine flaked tuna, sun-dried tomatoes, olives, 1.5 tbsp olive oil, 1.5 tbsp lemon juice, lemon zest, basil, parsley, oregano, red onion, capers, 0.5 tsp salt, 0.25 tsp black pepper, and a pinch of chilli flakes. Smash together with a fork until chunky, pressing olives and tomatoes to release flavour. Taste and adjust seasoning or oil as needed.
3
Finish
Transfer smash to an airtight container or glass tub. Refrigerate up to 3 days; flavour deepens after 24 hours as ingredients marinate.
4
Plate
Toast 1 slice wholemeal sourdough per serving (or warm 1 wrap). Scoop roughly 120g smash onto each slice. Serve with cherry tomatoes, cucumber sticks, or sliced bell pepper on the side for crunch.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 240g (8.5 oz / 0.5 can) canned tuna in spring water
- 40g (1.4 oz) sun-dried tomatoes in oil
- 40g (1.4 oz) pitted Kalamata olives
- 22ml (1.5 tbsp) extra virgin olive oil
- 22ml (1.5 tbsp) fresh lemon juice
- 0.5 lemon, zest
- 2 tbsp fresh basil
- 1.5 tbsp fresh parsley
- 1 tbsp fresh oregano
- 1.5 tbsp red onion
- 1 tbsp small capers
- 0.5 tsp fine salt
- 0.25 tsp black pepper
- 1 pinch red chilli flakes
- 2 slices wholemeal sourdough