Description
This Tunacado Sandwich recipe is a delicious and healthy lunch option inspired by Joe & the Juice. Combining protein-packed tuna with creamy avocado, zesty pesto, and fresh tomato, it's a flavorful and filling sandwich perfect for a quick meal.
Ingredients
Scale
Tuna Mousse
- 1 can flaked or chunk tuna packed in water (drained)
- 2 Tbsp red onion (finely diced)
- 2 tsp drained capers
- 1 Tbsp fresh dill (finely chopped)
- 1 Tbsp dijon mustard
- 3-4 Tbsp plain greek yogurt
- 1 Tbsp lemon juice
- Salt and pepper (to taste)
Sandwich
- 2 slices whole wheat bread (toasted)
- 1/4 avocado (mashed)
- 1-2 Tbsp pesto
- 1-2 slices tomato
- Salt and pepper (to taste)
Instructions
- Toast bread: Toast the whole wheat bread slices until golden and crisp. Set aside on a plate for assembling the sandwich.
- Prepare tuna mousse: In a small bowl, combine the drained tuna, finely diced red onion, drained capers, chopped fresh dill, dijon mustard, plain greek yogurt, lemon juice, salt, and pepper. Mix thoroughly with a fork until the mixture becomes almost smooth but retains a bit of texture. Optionally, use a food processor if you prefer a smoother texture.
- Assemble sandwich: Spread pesto evenly on one slice of the toasted bread. On the other slice, spread the mashed avocado. Layer the tomato slices on top of the avocado and season them with salt and pepper. Spoon the tuna mousse over the tomato slices, then close the sandwich by placing the pesto-covered bread slice on top. Slice as desired and serve immediately.
Notes
- This sandwich offers a hearty 47 grams of protein, making it very filling and nutritious.
- For a creamier tuna mousse, increase the greek yogurt up to 4 tablespoons as preferred.
- Using whole wheat bread provides additional fiber and nutrients.
- Fresh dill can be substituted with parsley if unavailable, though dill adds a distinctive fresh flavor.
- Adjust salt and pepper to taste, especially considering the saltiness of capers and pesto.
- The sandwich is best enjoyed fresh to maintain the crispness of the bread and freshness of the avocado.
Nutrition
- Serving Size: 1 sandwich
- Calories: 490 kcal
- Sugar: 7 g
- Sodium: 954 mg
- Fat: 17 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 8 g
- Protein: 47 g
- Cholesterol: 65 mg
