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BreakfastMid-day mealBalancedMediterraneanFish & seafood€

Tuna Sandwich with Tomato and Greek Yogurt

Name: Tuna Sandwich with Tomato and Greek Yogurt
Prep time: 20 min
Cook time: 100 min
Total time: 120 min
Yield: 4
Ingredients: 160 g Fish, tuna, light, canned in water; 120 g Yogurt, Greek, plain, whole milk; 1 tbsp Oil, olive, extra virgin; 40 g Celery, raw; 40 g Onions, red, raw; 15 ml Lemon juice, raw; 1 pinch Salt, table, iodized; 8 slice Bread, mulitgrain, commercial; 1 medium Tomato, roma; 8 leaf Lettuce, green leaf, raw

A juicy and simple tuna sandwich with tomato, Greek yogurt, and crunchy vegetables for a quick meal.

Prep time20 min

Cook time100 min

Total time120 min

Servings4

Recipe

For the tuna spread

Fish, tuna, light, canned in water160 gYogurt, Greek, plain, whole milk120 gOil, olive, extra virgin1 tbspCelery, raw40 gOnions, red, raw40 gLemon juice, raw15 mlSalt, table, iodized1 pinch

For the sandwich

Bread, mulitgrain, commercial8 sliceTomato, roma1 mediumLettuce, green leaf, raw8 leaf

Large bowlForkKnifeCutting boardToaster

Per servingTotal

Calories:360 kcal1440 kcal

Protein:31 g124 g

Carbohydrates:37 g148 g

Fiber:5.4 g21.6 g

Water:147.1 ml588.4 ml

Fat:8 g32 g

Micronutrients

Sugar:6 g24 g

Saturated fat:1.9 g7.7 g

Cholesterol:18.3 mg73.2 mg

Sodium:390.4 mg1561.6 mg

Potassium:398.1 mg1592.4 mg

Calcium:114.7 mg458.9 mg

Iron:2.4 mg9.6 mg

Magnesium:66.8 mg267.2 mg

Zinc:1.6 mg6.2 mg

Phosphorus:251.2 mg1004.9 mg

Vitamin C:9.8 mg39.2 mg

Vitamin A:90.8 µg363.1 µg

Vitamin D:0.5 µg1.9 µg

Vitamin B12:1.3 µg5 µg

Instructions

1In a large bowl, use a fork to flake the drained tuna and mix it with Greek yogurt, olive oil, and lemon juice.
2Add finely chopped celery stalk and red onion to the tuna.
3Mix all the ingredients well and season with sea salt and ground black pepper.
4Lightly toast the slices of whole grain bread in a toaster until golden brown.
5On two slices of toasted bread, place fresh lettuce leaves and tomato slices.
6Evenly spread the prepared creamy tuna spread over the tomato.
7Cover the sandwiches with the remaining slices of bread, cut them diagonally in half if desired, and serve immediately.

Nutritional benefits

Thanks to the high protein content in tuna and the fiber in whole grain flour and vegetables, this dish supports the maintenance of muscle mass and provides a long-lasting feeling of fullness.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.