Description
This Tunacado Sandwich Recipe is a delicious and healthy copycat of the popular Joe & the Juice offering, combining protein-rich tuna with creamy avocado, fresh herbs, and tangy pesto on toasted whole wheat bread. Perfect as a quick lunch option, it’s packed with flavor and nutrients.
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 your bread slices until golden and slightly crisp, then set aside to prepare the filling.
- Prepare tuna mousse: In a small bowl, combine the drained tuna, finely diced red onion, drained capers, freshly chopped dill, dijon mustard, plain Greek yogurt, lemon juice, and salt and pepper to taste. Mix thoroughly with a fork until the mixture becomes a creamy tuna mousse with a bit of texture remaining. Optionally, use a food processor for a smoother consistency.
- Assemble sandwich: Spread pesto evenly on one toasted bread slice. On the other slice, spread mashed avocado, then layer tomato slices on top. Season the tomato with salt and pepper. Finally, add the prepared tuna mousse on top of the avocado-tomato slice, close your sandwich with the pesto slice, and cut as desired before serving.
Notes
- This sandwich offers a healthy lunch option with approximately 47 grams of protein, making it both delicious and filling.
- Using whole wheat bread adds extra fiber and nutrients compared to white bread.
- You can adjust the amount of mayo or Greek yogurt to control creaminess and calories.
- Fresh dill adds a bright herbal flavor but can be substituted with parsley or chives if unavailable.
- The recipe is quick to prepare, perfect for busy weekdays or a nutritious snack.
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
