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Healthy Tuna Sandwich Recipes


healthy tuna sandwich

Thanks to the invention of canned tuna, it has become so popular among the Americans for its convenience, and some more, it's inexpensive. Not only canned tuna is available, tuna can also be purchased fresh, or in a punch. Tuna sandwich is among the delicious recipes that can be found with tuna as the main ingredient. A tuna sandwich is nutritious, flavorful, as well as can be ready in minutes. You can just get yourself a tuna sandwich at home. Whether the tuna sandwich prepared is healthy or not, it is much depends on the quality of the ingredients that you use. When preparing a healthy tuna sandwich, it is always good to use whole-grain breads, low sugar condiments, and for the tuna, choose the tuna that is packed in water, as opposed to oil.

Health Benefits of Eating Tuna

Just like other deep sea fish, tuna contribute to human's health by giving us Omega-3 fatty acids. Omega-3 is very beneficial to our body processes, especially our heart. Omega-3 has been well known for its health benefits that it will burn bad cholesterol, lowers the risk of blood clots and heart attacks. As Omega-3 fatty acids are not producible by our body, they must be gained through our meals.

What are the other health benefits that we can get from a tuna sandwich?

  • Fiber from the whole grain breads
  • Vitamins and minerals from the vegetables that added into the sandwich

How to Make A Healthy Tuna Sandwich?

Here are some ideas for your healthy tuna sandwich recipes:

  1. Delicious and Healthy Tuna Salad Sandwich Recipe
  2. Simple Mediterranean Tuna Salad Sandwich Recipe
  3. Tuna Vegetables Pita Sandwich Recipe
  4. Gourmet Tuna Sandwich Recipe
  5. Tuna Yogurt Sandwich Recipe
  6. Low Fat Tuna Sandwich Recipe
  7. Healthy Tuna Melt Sandwich Recipe

Easy Healthy Recipe #1: Delicious and Healthy Tuna Salad Sandwich

Ingredients:

  • Canned tuna (in water) - 1
  • Celery
  • Sweet relish
  • Onion
  • Green olives (pitted)
  • Dijon Mustard
  • Tomato
  • Cucumber
  • Parmesan Cheese
  • Mescaline Lettuce
  • Whole wheat bread
  • Salt and pepper to taste

Cooking Directions:

  1. Place and toast the bread in a toaster oven.
  2. Open the can of tuna, place the tuna in a colander and rinse under tap water to remove "fishy smell".
  3. Set colander aside for about 1 minute to let tuna drain.
  4. Place the tuna in a small bowl.
  5. Chop one celery stalk, a slice of onion, and three pitted green olives into small size, add them into the bowl with tuna.
  6. Add a small dollop of Dijon mustard into the mixture, and sprinkle with salt and pepper to taste.
  7. Stir the mixture to mix well.
  8. Remove the bread from the oven, and spread the tuna salad over.
  9. Layer thin slices of tomato, cucumber, and Parmesan on top of the tuna salad.
  10. Place a few pieces of lettuce and finally cap with another piece of toasted bread.
  11. Your healthy tuna salad sandwich is now ready to serve.

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Easy Healthy Recipe #2: Simple Mediterranean Tuna Salad Sandwich

Ingredients:

  • Olive oil
  • Fresh lemon or lime
  • Parsley, chopped
  • Canned tuna (in water)
  • Green onion (chopped)
  • Grape tomatoes (halved)
  • Cucumbers
  • Olive
  • High fiber bread
  • Salt and pepper to taste

Cooking Directions:

  1. Remove the tuna from can and place it into a bowl.
  2. Season tuna with olive oil, lemon (or lime), salt, and pepper to taste.
  3. Add chopped onion, and mix well.
  4. Spread the tuna salad over a piece of bread.
  5. Place slices of tomatoes, cuke, and top with parsley and olives.
  6. Cap with another slice of bread and serve.

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Easy Healthy Recipe #3: Tuna Vegetables Pita Sandwich

Ingredients:

  • Canned tuna (in water)
  • Cucumber - 1, peeled and chopped
  • Dill pickle - 3 tbs, chopped
  • Pimiento - 2 tbs, chopped
  • Onion - 2 tbs, minced
  • Hard-cooked egg - 1, coarsely chopped
  • Low-fat plain yogurt - 3 tbs
  • Reduced-calorie mayonnaise - 3 tbs
  • Lettuce - 4 leaves
  • Whole wheat pita bread rounds - 4, halved

Cooking Directions:

  1. Place tuna in a strainer, run under cold tap water for 1 minute.
  2. Strain away the access water from the tuna, and place it in a small bowl.
  3. Combine chopped cuke, dill pickle, pimiento, onion, hard-cooked egg, yogurt and mayonnaise into tuna, toss gently.
  4. Chill the mixture for about one hour, or until serving time.
  5. Spoon tuna mixture into each pita round half, add in lettuce leaves, and serve.

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Easy Healthy Recipe #4: Gourmet Tuna Sandwich

Ingredients:

  • Large cans of tuna in water - 2
  • Apples - 2
  • Celery - 3 stalks
  • Small red onion - 1
  • Golden seedless raisins - 1 cup
  • Mayonnaise - 1/2 cup
  • Sweet pickle relish - 1/2 cup
  • Crackers - 1/2 cup
  • Whole wheat pita bread rounds

Cooking Directions:

  1. Open a can of tuna, rinse with tap water and strain.
  2. Wash and coarsely chop the apples and celery. Mince the onion.
  3. Place the tuna, chopped apples, chopped celery and minced onion into a bowl.
  4. Add in raisins, mayonnaise and relish. Stir the mixture loosely.
  5. Take the crackers and crumble them by using a food processor.
  6. Mix together the cracker crumbs with the tuna salad.
  7. Serve the gourmet tuna mixture on pita breads. Enjoy!

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Easy Healthy Recipe #5: Tuna Yogurt Sandwich

Ingredients:

  • Tuna - 1 can, drained
  • Pickles - 2 tbs, chopped
  • Celery - 1 to 2 tbs, chopped
  • Plain yogurt - 1 to 2 tbs
  • Mayonnaise - 1 to 2 tbs
  • Dried dill - 1 tbs
  • Fresh lemon juice - 1/2 - 1 tbs
  • Salt and pepper to taste
  • Tomatoes
  • High fiber bread, toasted

Cooking Directions:

  1. In a bowl, combine drained tuna, chopped pickles, chopped celery, plain yogurt, mayonnaise, add dried dill.
  2. Add lemon juice and season with salt and pepper to taste.
  3. Mix the tuna mixture well.
  4. Serve the tuna salad with sliced tomatoes and toasted breads.

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Easy Healthy Recipe #6: Low Fat Tuna Sandwich

Ingredients:

  • White albacore tuna in water - 1 can, drained
  • Medium avocado - 1/2, mashed
  • Lemon juice - 1 tbs
  • Paprika - 1 tsp
  • Black pepper - 1 tsp
  • Soy sauce - 1 tsp
  • Whole grain bread
  • Lettuce leaves - 2, sliced
  • celery sticks - 1, diced
  • Tomatoes and black olives, diced (optional)

Cooking Directions:

  1. In a bowl, place the drained can of tuna. Mix in mashed Avocado, lemon juice, paprika, black pepper, and soy sauce.
  2. Add lettuce and celery to the tuna mixture. If you choose to use tomatoes and olives, add them into your mix too.
  3. Stir the tuna salad well.
  4. Spread tuna salad over bread, serve.

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Easy Healthy Recipe #7: Healthy Tuna Melt Sandwich

Ingredients:

  • High-fiber bread - 2 slices
  • Tuna packed in water - 1 can, drained
  • Medium apple - 1, cored and cut in small pieces
  • Dill seed - 3/4 tsp
  • Light mayonnaise - 1/3 cup
  • Swiss cheese - 2 thin slices

Cooking Directions:

  1. In a bowl, mix together drained tuna, apple, dill seed, and light mayonnaise.
  2. Divide and spread the tuna mixture between the slices of high-fiber bread. Top the tuna spread with Swiss cheese.
  3. In an oven, bake the sandwich at 400 for 10 minutes, or until the cheese has melted.
  4. Remove the tuna sandwich from oven, serve warm.

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