Mediterranean Tuna Delight Sandwiches
Elevate your lunch game with these Mediterranean Tuna Delight Sandwiches, a fusion of robust flavors inspired by the classic Mediterranean diet. Featuring a savory blend of tuna, sun-dried tomatoes, olives, and a zesty dressing, this sandwich is both nutritious and delicious. The optional toasted whole grain or pita bread adds a satisfying crunch, while the fresh lettuce leaves provide a crisp, refreshing contrast. Whether you opt for a traditional sandwich, a lettuce wrap, or a tortilla wrap, this versatile dish is perfect for quick lunches or snacks, and it can easily be modified to suit your dietary preferences. Enjoy it with or without mayonnaise—you'll find it simply irresistible!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Roasted red pepper olive oil
4 teaspoons (None)
Balsamic vinegar
4 teaspoons (None)
Whole grain bread or pita bread
8 slices (Toast, if desired)
Canned tuna in water
2 (6 ounce) cans (Drained and flaked)
Sun-dried tomatoes packed in oil
1/3 cup (Drained and chopped)
Ripe green olives or ripe olives
1/4 cup (Sliced)
Red onions or sweet Spanish onion
1/4 cup (Finely chopped)
Red bell pepper
1/4 cup (Finely chopped (optional))
Mayonnaise or low-fat mayonnaise
3 tablespoons (Optional)
Capers
2 teaspoons (More to taste, if desired)
Fresh ground black pepper
1/4 teaspoon (None)
Romaine lettuce leaves or curly green lettuce leaves
4 leaves (None)
Instructions
1
If using bread, toast the slices to achieve a golden, crisp texture. If using pita, warm them slightly for better flexibility.
2
In a small bowl, whisk together 4 teaspoons of roasted red pepper olive oil and 4 teaspoons of balsamic vinegar. Brush this mixture evenly over one side of each slice of bread or inside the pita pockets for an extra layer of flavor.
3
In a large mixing bowl, combine the drained and flaked tuna with the sun-dried tomatoes, sliced olives, chopped onions, red bell pepper (if using), mayonnaise (if desired), capers, and fresh ground black pepper. Mix well until evenly combined.
4
Place one lettuce leaf on top of 4 slices of prepared bread or inside pita pockets.
5
Spoon the tuna mixture generously over the lettuce leaves, spreading it evenly.
6
Top with the remaining slices of bread or fold up the pita pockets to enclose the filling.
7
Serve immediately while the bread is still warm, or wrap in foil for an on-the-go meal.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the main protein in the Mediterranean Tuna Delight Sandwich?
The main protein is canned tuna in water, specifically two 6-ounce cans that are drained and flaked.
What type of oil is used for the sandwich dressing?
The recipe uses 4 teaspoons of roasted red pepper olive oil to add a robust, smoky flavor.
Can I use pita bread instead of whole grain bread?
Yes, you can use either 8 slices of whole grain bread or pita bread pockets for this recipe.
Is the red bell pepper mandatory?
No, the 1/4 cup of finely chopped red bell pepper is an optional ingredient.
Can I make this recipe without mayonnaise?
Yes, mayonnaise is optional. You can use regular mayonnaise, low-fat mayonnaise, or omit it entirely according to your preference.
What kind of olives are recommended?
The recipe suggests using 1/4 cup of sliced ripe green olives or standard ripe olives.
How should I prepare the sun-dried tomatoes?
Use 1/3 cup of sun-dried tomatoes packed in oil, which should be drained and then chopped.
What type of lettuce works best for these sandwiches?
Romaine lettuce leaves or curly green lettuce leaves are recommended for a crisp, refreshing contrast.
How do I prepare the bread or pita?
Toast the bread slices to achieve a golden, crisp texture, or warm the pita pockets slightly for better flexibility.
What is the purpose of the balsamic vinegar?
Balsamic vinegar is whisked with the olive oil to create a zesty mixture that is brushed onto the bread for extra flavor.
Can I use a tortilla instead of bread?
Yes, the Mediterranean tuna mixture is versatile and can be served as a tortilla wrap.
Is this recipe suitable for a quick lunch?
Absolutely, it is designed as a quick meal that is both nutritious and easy to prepare.
What onions should I use?
You can use either red onions or sweet Spanish onions, finely chopped.
How many capers are needed?
The recipe calls for 2 teaspoons of capers, but you can add more to taste if desired.
What seasoning is used for the tuna mixture?
The mixture is seasoned with 1/4 teaspoon of fresh ground black pepper.
How do I assemble the sandwich?
Brush the bread with the oil/vinegar mix, add a lettuce leaf, spoon the tuna mixture on top, and cover with a second slice of bread.
Can I serve this sandwich cold?
While it is great with warm toasted bread, it can also be wrapped in foil and served as a cold on-the-go meal.
Is this a diet-friendly recipe?
Yes, it is inspired by the Mediterranean diet and can be modified (such as using a lettuce wrap) to fit various dietary needs.
How many cans of tuna do I need?
You will need two 6-ounce cans of canned tuna in water.
Can I substitute the roasted red pepper olive oil?
While it provides a specific flavor, you can use regular extra virgin olive oil if the roasted red pepper variety is unavailable.
Is this recipe good for snacks?
Yes, it is versatile enough to be served as either a full sandwich for lunch or in smaller portions as a snack.
How should the tuna be processed before mixing?
The tuna should be completely drained of water and flaked with a fork.
What gives the sandwich its 'crunch'?
The crunch comes from the toasted bread, fresh lettuce, and finely chopped onions and bell peppers.
Can I use low-fat mayonnaise?
Yes, 3 tablespoons of low-fat mayonnaise is a recommended optional ingredient.
How do I prevent the bread from being dry?
Brushing the bread with the balsamic and olive oil mixture ensures the sandwich remains flavorful and moist.
Is the tuna mixture premixed before adding to the bread?
Yes, all ingredients except the bread, oil/vinegar brush, and lettuce are mixed together in a large bowl first.
Can I make this as a lettuce wrap?
Yes, the description specifically mentions that the tuna mixture can be served as a lettuce wrap for a lighter option.
How much balsamic vinegar is required?
The recipe calls for 4 teaspoons of balsamic vinegar.
Can I use green olives instead of black?
Yes, the recipe allows for either ripe green olives or standard ripe olives.
Should the bread be toasted on both sides?
The recipe suggests toasting the slices until golden; usually, the oil/vinegar mixture is brushed on just one side before assembly.