Description
This Tunacado Sandwich is a healthy and protein-packed lunch inspired by Joe & the Juice. It combines a creamy tuna mousse with mashed avocado, fresh tomato slices, and a spread of pesto on toasted whole wheat bread, delivering a flavorful and satisfying 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 Assembly
- 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 slices of whole wheat bread to your preferred level of crispiness and 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 but still retains some texture. Alternatively, you may pulse the mixture briefly in a food processor if you prefer a smoother consistency.
- Assemble sandwich: Spread pesto evenly on one slice of the toasted bread. On the other slice, spread the mashed avocado and then layer tomato slices on top. Season the tomato with salt and pepper to taste. Add the prepared tuna mousse on top of the avocado and tomato slice. Close the sandwich by placing the pesto-covered bread slice on top, then slice as desired and serve.
Notes
- This sandwich offers a high-protein healthy lunch option with approximately 47 grams of protein per serving.
- Using plain Greek yogurt instead of mayonnaise keeps the tuna mousse lighter and adds creaminess with less fat.
- For extra flavor, fresh herbs like dill can be adjusted according to your taste preferences.
- Make sure to drain the tuna well to avoid excess moisture in the sandwich.
- You can substitute whole wheat bread with gluten-free bread if needed though this will alter the nutrition profile.
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
