Heart-Healthy Classic Tuna Fish Sandwich
Elevate your lunchtime routine with this Heart-Healthy Classic Tuna Fish Sandwich, a nutritious twist on a beloved favorite. This recipe swaps traditional mayonnaise for creamy plain Greek yogurt, ensuring a lighter, protein-packed filling without sacrificing flavor. Fresh lemon juice and Dijon mustard add a tangy kick, while finely chopped celery, red onion, and briny capers deliver a delightful crunch and pop of flavor. Nestled between warm, toasted whole grain bread and layered with vibrant baby spinach leaves, this sandwich is both satisfying and wholesome. Perfect for busy days, it comes together in just 15 minutes and is a stellar option for a quick yet nourishing meal. Packed with omega-3s, fiber, and vitamins, this tuna sandwich proves that healthy eating can be deliciously simple!
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Recipe Information
Ingredients
- 5 oz canned tuna in water, drained
- 2 tablespoons plain Greek yogurt
- 1 tablespoon lemon juice
- 1 teaspoon dijon mustard
- 1 stick celery, finely chopped
- 0.25 small red onion, finely chopped
- 2 teaspoons capers, drained
- 0.25 teaspoon black pepper
- 4 slices whole grain bread
- 0.5 cup baby spinach leaves
- 1 dash olive oil cooking spray
Instructions
In a medium bowl, combine the drained tuna, Greek yogurt, lemon juice, and Dijon mustard. Mix well until the tuna is evenly coated.
Add the chopped celery, red onion, capers, and black pepper to the tuna mixture. Stir until all ingredients are well incorporated.
Lightly spray a non-stick pan with olive oil cooking spray and heat over medium heat.
Toast the whole grain bread slices in the pan until they are golden brown on both sides, about 2-3 minutes per side.
Once the bread is toasted, layer the bottom slices with baby spinach leaves.
Evenly distribute the tuna mixture over the two bottom slices with spinach.
Place the remaining slices of toasted bread on top to form sandwiches.
Cut the sandwiches in half diagonally if desired, and serve immediately.
Nutrition Facts
Calories |
554 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 11% | |
| Saturated Fat | 1.9 g | 10% | |
| Polyunsaturated Fat | 2.3 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 1236 mg | 54% | |
| Total Carbohydrate | 61.2 g | 22% | |
| Dietary Fiber | 11.6 g | 41% | |
| Total Sugars | 11.9 g | ||
| Protein | 57.6 g | 115% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 238 mg | 18% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1087 mg | 23% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
