Mediterranean Diet Classic Tuna Sub
Elevate your sandwich game with the Mediterranean Diet Classic Tuna Sub, a vibrant and nutrient-packed twist on the traditional tuna sandwich. This easy, no-cook recipe pairs flaked tuna in olive oil with a colorful medley of fresh veggies like cherry tomatoes, cucumber, and red onion, plus the briny tang of Kalamata olives and creamy crumbled feta cheese. A zesty garlic-lemon olive oil dressing ties the flavors together, while fresh parsley adds a burst of herbaceous brightness. Nestled in a wholesome whole grain sub roll, this healthy tuna sub is perfect for a quick lunch, picnic, or on-the-go meal. Packed with Mediterranean flavors and heart-healthy ingredients, this dish is a delicious way to enjoy the benefits of the Mediterranean diet.
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Recipe Information
Ingredients
- 2 pieces Whole grain sub roll
- 2 cans Canned tuna in olive oil
- 1 cup Cherry tomatoes
- 1 small Cucumber
- 0.5 medium Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese
- 0.25 cup Fresh parsley
- 1 medium Lemon
- 3 tablespoons Extra virgin olive oil
- 0.25 teaspoon Black pepper
- 1 clove Garlic
Instructions
Open and drain the canned tuna, leaving a little oil for taste.
In a medium bowl, flake the tuna with a fork.
Slice the cherry tomatoes in halves and add them to the tuna.
Peel and dice the cucumber, then add it to the bowl.
Thinly slice the red onion and add it to the mix.
Pit and chop the Kalamata olives, then combine them with the other ingredients.
Crumble the feta cheese and add it to the tuna mixture.
Chop the fresh parsley finely and mix it in.
Mince the garlic clove and add it to the bowl.
Juice the lemon and combine the juice with the extra virgin olive oil.
Season the mixture with black pepper and drizzle the lemon-olive oil dressing over it.
Gently stir all the ingredients together to blend the flavors well.
Cut the whole grain sub rolls horizontally but not all the way through, creating a pocket.
Generously fill each sub roll with the mixed tuna and vegetable filling.
Serve immediately or wrap the subs securely in parchment paper for easy transport.
Nutrition Facts
Calories |
2095 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 135.8 g | 174% | |
| Saturated Fat | 27.7 g | 138% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 237 mg | 79% | |
| Sodium | 4124 mg | 179% | |
| Total Carbohydrate | 121.5 g | 44% | |
| Dietary Fiber | 21.2 g | 76% | |
| Total Sugars | 20.0 g | ||
| Protein | 105.5 g | 211% | |
| Vitamin D | 17.3 mcg | 86% | |
| Calcium | 689 mg | 53% | |
| Iron | 16.6 mg | 92% | |
| Potassium | 1955 mg | 42% | |
*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.
