• Paula Morais

“No-Mayo” Tuna Sandwich


You like Tuna, but most of the time it contains a ton of Mayo, and doesn’t seem like the healthiest option. Here’s a variation that will keep you on track, and satisfy that Tuna fix. Play around with the ingredients you do or don’t like, and also double ingredients for some quick meal prep.  It also makes a great addition to a spinach salad.

TUNA SALAD SANDWICH (Makes 1 serving)

Ingredients:

  1. Capers and red onions add a fresh twist to tuna salad.

  2. 1 (3-1/2-ounce) can chunk light tuna in water, drained

  3. 1 tablespoon fresh lemon juice

  4. 2 teaspoons olive oil

  5. 1/4 small red onion, diced

  6. 1/4 stalk celery, finely chopped

  7. 1 tablespoon diced red bell pepper

  8. 1 tablespoon chopped fresh parsley

  9. 1 teaspoon capers

  10. Ground black pepper (to taste)

  11. 2 slices high-fiber whole-grain bread

  12. 2 slices tomato

  13. 1 leaf lettuce

Instructions:

  1. Combine tuna, lemon juice, oil, onion, celery, bell pepper, parsley, capers, and black pepper in small bowl.

  2. Top one slice bread with tuna mixture; top with tomato and lettuce; finish with second slice of bread.

Nutritional Information (per serving):

Calories: 437 / Fat: 16 g / Saturated Fat: 2 g Cholesterol: 36 mg / Sodium: 774 mg Carbohydrate: 46 g / Fiber: 7 g / Sugar: 9 g Protein: 29 g

Without bread:

Calories: 217 / Fat: 12 g / Saturated Fat: 2 g Cholesterol: 36 mg / Sodium: 414 mg Carbohydrate: 6 g / Fiber: 1 g / Sugar: 3 g Protein: 21 g

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©2020 by Paula Morais Fit