Add in olive oil, onion, basil, salt and pepper. The Mayo Clinic recommends making a tuna salad sandwich by placing canned tuna in a bowl and flaking it with a fork. Place in a small bowl. Loaded Tuna Sandwich Hungry Healthy Happy. 4. Psychology Today: Brain Boost: The Tuna Sandwich, MayoClinic.com: Whole Grains: Hearty Options for a Healthy Diet, How to Make a Low-Carb Bacon & Tomato Sandwich. Cut apple in quarters; remove core and chop. Skip. The mayonnaise, dressing, mustard, pepper and other seasonings are then added. Choosing low-sodium and low-fat seasonings and whole-grain bread is the healthiest way to make a tuna sandwich. The result was delicious and healthier than traditional tuna & mayo sandwiches! So, in order to create the consistency desired to hold the tuna together I decided to add the yolk of a sunny-side up egg. 2 of 10 Which kind of tuna would you like in the recipe? https://www.tasteofhome.com/collection/healthy-tuna-recipes Last updated Nov 09, 2020. Mix well till yolk is evenly distributed. An easy-to-prep lunch, perfect salad topper, or delicious sandwich filling, tuna salad can do it all. However, these rich dressings contain fats that add hidden calories to your sandwich. Spread tuna over one slice of bread, place tomato rounds and leaf lettuce on top and then the other slice. This sandwich is all about healthy fats, with omega-3 fatty acids in the tuna and monounsaturated fat in the avocado. The American Heart Association recommends eating fish at least twice a week. Spread tuna over one slice of bread, place tomato rounds and leaf lettuce on top and then the other slice. Your tuna sandwich may be more exciting than you think. On its own, tuna is a very healthy protein, containing B-6, B12, vitamin A, iron, zinc, magnesium, potassium and omega-3 fatty acids. https://www.tasteofhome.com/article/how-to-make-healthy-tuna-salad I came up with this concoction one day when I was craving eggs and tuna and hand no mayo. Plus, tuna is a yummy addition to a balanced lifestyle. Packed with veggies, healthy fats like yogurt or avocado, and plenty of flavorful ingredients, you won't even miss the mayo-laden versions. Is Tuna Salad Healthy? Using a fork, pop the egg yolk and cut up egg white. 276,340 suggested recipes. This search takes into account your taste preferences. I hope your taste buds will enjoy it as much as mine did! Both fresh and canned tuna are convenient ways to get your weekly amounts of this nutrient-rich food. Opt for light tuna over white tuna, since it's lower in mercury. It certainly can be! red chile, oil, scallions, tuna, white miso, country bread, edamame and 2 more. 3. Add in olive oil, onion, basil, salt and pepper. Whole-Grain Bread. A sandwich made with whole-grain bread contains 6 grams of fiber as well as other essential nutrients such as B-vitamins and the minerals selenium, potassium, and magnesium. Canned tuna provides the healthy benefits of eating fish and is convenient to store and prepare. Cook egg sunny-side up style. The Mayo Clinic recommends using fat-free mayonnaise or sandwich spread. A tuna sandwich typically contains mayonnaise and mustard or salad dressing to make it creamy, add flavor and keep the bread and tuna moist. Mix well till yolk is evenly distributed. Healthy Tuna Sandwich Recipes 276,340 Recipes. Total Carbohydrate Nadia Haris is a registered radiation therapist who has been writing about nutrition for more than six years. Make sure not to over cook yolk. She is completing her Master of Science in nutrition with a focus on the dietary needs of oncology patients. © Copyright 2020 Hearst Communications, Inc. Choosing the right bread makes a difference in how healthy your tuna sandwich is. Open can and drain tuna. The Mayo Clinic recommends using low-sodium, canned tuna that is packed in water. Servings: Prep Time: 2 open-face sandwiches: 15 minutes: Servings: Prep Time: 2 open-face sandwiches: 15 minutes: Course Lunch; Cuisine Fish & Seafood, Grains, Salads, Sandwiches; Ingredients . Using a fork, pop the egg yolk and cut up egg white. We’ll show you how to make a healthy tuna salad recipe that the whole family will enjoy. gluten free bread, red pepper, sea salt, light … Make sandwiches,using lettuce and whole-grain bread (toasted, if desired), and fill with tuna apple salad. White bread is made from refined, polished grains that have had the outer fiber layer removed. Healthy Alternative Tuna Sandwich (No Mayo!) Slice a pita bread in half and spread the tuna salad evenly into each one. Only 1 tablespoon of mayonnaise can add 49 calories and 4.9 grams of fat. I came up with this concoction one day when I was craving eggs and tuna and hand no mayo. You can mix in the chopped vegetables to the tuna mix or layer them on the sandwich separately. With these high-flavor ingredients, even a smaller portion serves up plenty of satisfaction. These healthy sandwich recipes are proof that you can eat better without saying goodbye to baguettes, rolls, rye, wheat, and white bread. Eating tuna and other fish can help your brain function better, keep your memory sharp and reduce your risk of heart disease. 2 cans (6 ounces each) unsalted white tuna packed in water, drained A traditional tuna sandwich contains lettuce and other vegetables for more flavor and a crispy texture. The Mayo Clinic notes that whole-wheat breads contain unrefined grains that haven't had their nutrient-rich bran or germ layer removed through milling. The first boosts brain function; the second is great for heart health. Albacore Light Tuna Canned Tuna Tuna Fillets Tuna Packed in Water Any Type of Tuna. 2. 1. 12 %. Recipe by Experimental.Cooker. For a healthy tuna sandwich, choose a substitute for fatty mayo, and use whole grain bread. Combine cooked egg with tuna. Choosing the right bread makes a difference in how healthy your tuna sandwich … Enriched breads have some nutrients artificially added back, but they do not contain the dietary fiber that is found in whole-grain breads. Gently fold in tuna. https://mindovermunch.com/recipes/healthy-tuna-salad-sandwich I have also tried this recipe with my brother and his buds agreed! 37.1 g Tuna and avocado also happen to taste delicious together, along with pickled onion, roasted almonds, and briny, pea-green Castelvetrano olives. The result was delicious and healthier than traditional tuna & mayo sandwiches! Add veggies and other nutritious ingredients to boost the health factor of your meal. If you are using fresh tuna, ensure that it is properly cooked by grilling or baking; avoid frying the tuna and adding excess salt. But if you're looking for a healthier spin, then these 10 lighter tuna salad recipes are here to help. Quick & Clean Open-Faced Avocado Tuna Sandwich. In a medium size bowl, mix all salad ingredients, except tuna. However, some varieties are packed in vegetable oil and contain excess salt. Other healthy alternatives to make your tuna sandwich creamy include hummus, which is made from pureed chickpeas, or guacamole, which you can make by mashing up a piece of avocado. Packed with flavorful Greek-inspired ingredients like heart-healthy Kalamata olives and tangy feta cheese, this tuna salad is packed with proteins and low on carbs. Adding vegetables such as lettuce, celery, tomatoes, cucumber, onions or avocados also adds dietary fiber and nutrients. For a lighter meal, skip the bread and place tuna over a bed of lettuce! So, in order to create the consistency desired to hold the tuna together I decided to add the yolk of a sunny-side up egg.