Zesty Mediterranean Tuna Salad Sandwiches
Elevate your lunch with these Zesty Mediterranean Tuna Salad Sandwiches that combine the rich flavors of albacore tuna with crunchy vegetables and zesty pickled vegetables. This nutritious and satisfying meal is perfect for picnics, work lunches, or a quick snack at home. Packed with bold flavors and healthy greens, these sandwiches are a delightful way to fuel your day. Serve them with a side of fresh fruit or a light soup for a complete meal.
4
Servings
170
Calories
7
Ingredients
Ingredients
chopped red bell pepper
1/2 cup (finely chopped)
bottled pickled vegetables
1/4 cup (drained and chopped (e.g., Vigo Giardinera))
finely chopped red onion
1/4 cup (finely chopped)
fat-free mayonnaise
1/4 cup (none)
albacore tuna in water
1 can (12 ounces) (drained and flaked)
multigrain bread
8 slices (none)
arugula or spinach
2 cups (trimmed)
Instructions
1
In a medium mixing bowl, combine the chopped red bell pepper, pickled vegetables, finely chopped red onion, and fat-free mayonnaise. Mix until well combined.
2
Add the drained and flaked albacore tuna to the bowl and gently fold it in until all ingredients are incorporated evenly.
3
Lay out 4 slices of multigrain bread on a clean surface. Spread 1/2 cup of the tuna salad mixture over each slice.
4
Top each tuna salad-covered slice with 1/2 cup of arugula or spinach for a fresh and peppery crunch.
5
Finish each sandwich by placing another slice of bread on top, pressing down gently to secure the filling. Cut each sandwich in half if desired, and serve immediately or wrap for later.
Nutrition Information
3g
Fat
19g
Carbs
15g
Protein
Frequently Asked Questions
Frequently Asked Questions
What are Zesty Mediterranean Tuna Salad Sandwiches?
They are a nutritious lunch option combining albacore tuna, crunchy red bell peppers, pickled vegetables, and red onion on multigrain bread.
How many servings does this recipe make?
This recipe is designed to make 4 servings.
What is the calorie count per serving?
Each serving contains approximately 170 calories.
What type of tuna is recommended for this recipe?
The recipe calls for one 12-ounce can of albacore tuna in water, drained and flaked.
What kind of bread should I use?
Multigrain bread is recommended for its health benefits and texture.
Is this a low-fat meal?
Yes, each serving contains only 3 grams of fat.
How much protein is in each sandwich?
Each sandwich provides 15 grams of protein.
Can I use spinach instead of arugula?
Yes, you can use either 2 cups of arugula or spinach depending on your preference.
What specific pickled vegetables are suggested?
Bottled pickled vegetables like Vigo Giardiniera are suggested for an authentic Mediterranean flavor.
How should I prepare the tuna before mixing?
The tuna should be thoroughly drained and then flaked with a fork.
What ingredients give the salad its crunch?
The crunch comes from finely chopped red bell peppers, red onions, and pickled vegetables.
Does this recipe use standard mayonnaise?
The recipe specifically uses 1/4 cup of fat-free mayonnaise to keep the calorie count low.
How much tuna mixture should I put on each sandwich?
Spread exactly 1/2 cup of the tuna salad mixture over each slice of bread.
What is the carbohydrate content per serving?
There are 19 grams of carbohydrates per serving.
Can I make these sandwiches in advance?
Yes, you can serve them immediately or wrap them to enjoy as a work lunch or picnic later.
Is this recipe considered healthy?
Yes, it is tagged as a healthy, Mediterranean-style meal rich in protein and vegetables.
How many total slices of bread are needed for the whole recipe?
You will need 8 slices of multigrain bread to make 4 sandwiches.
What is the first step in preparing the tuna salad?
The first step is to combine the chopped red bell pepper, pickled vegetables, red onion, and mayonnaise in a medium mixing bowl.
Can I substitute the fat-free mayo with regular mayo?
You can, but it will increase the fat and calorie content of the final sandwich.
What are some recommended side dishes?
Fresh fruit or a light soup are excellent sides to pair with these sandwiches.
How much arugula or spinach goes on each sandwich?
Each sandwich should be topped with 1/2 cup of fresh greens.
How much red bell pepper is required?
The recipe requires 1/2 cup of finely chopped red bell pepper.
Is this sandwich recipe spicy?
It is not inherently spicy, but the pickled vegetables and arugula provide a zesty and peppery flavor profile.
Why is it called Mediterranean?
It uses ingredients common in Mediterranean cuisine, such as tuna, pickled vegetables (giardiniera), and fresh greens.
How much red onion is used?
The recipe calls for 1/4 cup of finely chopped red onion.
How should I cut the sandwiches?
You can cut each sandwich in half after pressing down gently to secure the filling.
Is this a quick meal to prepare?
Yes, it is tagged as a quick meal and involves simple mixing and assembly steps.
Can I use other types of fish?
While albacore is specified, you could use other canned tuna varieties, though the flavor and texture may vary.
How much pickled vegetables should I measure out?
Use 1/4 cup of drained and chopped pickled vegetables.
What is the total number of ingredients needed?
There are 7 main ingredients required to make these sandwiches.