Description
This Tunacado Sandwich is a delicious and healthy lunch option inspired by Joe & the Juice. It combines protein-rich tuna with creamy avocado, tangy pesto, and fresh tomato slices, all nestled between toasted whole wheat bread for a satisfying, nutrient-packed meal perfect for a quick lunch or light dinner.
Ingredients
Scale
Tuna Mixture
- 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 Components
- 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 your whole wheat bread slices until golden and crispy, then set them aside to cool slightly.
- 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 with a bit of texture remaining. Optionally, you can use a food processor for a finer consistency.
- Assemble sandwich: Spread 1 to 2 tablespoons of pesto evenly on one slice of toasted bread. On the other slice, spread the mashed avocado, then layer with sliced tomatoes. Season the tomato layer with salt and pepper to taste. Finally, add the prepared tuna mixture on top of the tomato and avocado slice, then close the sandwich with the pesto-spread slice. Slice as desired and serve immediately.
Notes
- This sandwich is highly nutritious, offering approximately 47 grams of protein per serving, making it a perfect filling lunch.
- For a smoother tuna mousse, use a food processor, but leaving some texture adds a pleasant bite.
- Using whole wheat bread increases the fiber content and adds heart-healthy benefits compared to white bread.
- Adjust the amount of pesto and avocado to your taste preference and dietary needs.
Nutrition
- Serving Size: 1 sandwich
- Calories: 490
- 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
