Ready for something more than your everyday sandwich? Try this flavour-filled curried tuna sandwich and prepare your taste buds to be delighted by its delicious textures and flavours. Make it for lunch or utilize it to make a quick and healthy dinner — prepped in only 10 minutes!
Have you ever taken a recipe and transformed it into something new, creating a delicious way to enjoy more easy healthy meals? Well, that’s precisely what happened last week when I made a nutritious salad recipe: tuna salad with Greek yogurt.
The recipe turned out so delicious that it begged to be featured in what became the most delectable sandwich ever! It’s simply too good not to share.
A healthy tuna sandwich has these components:
There’s no denying it – canned tuna with a medley of veggies, herbs and spices is delicious! I particularly love the play on textures, and with its Indian flavour profile, I think this tuna sandwich will be a special addition to your weekly meal plan as well.
Besides, as a yumtastic and healthy lunch or dinner, the recipe provides an abundance of nutrient-rich ingredients, including:
- Protein and omega-3 fats from tuna
- Calcium from Greek yogurt
- Dietary fibre from wholegrain bread
- Antioxidants from veggies, cilantro and spices
As always, from a dietitian’s perspective, whipping up wholesome – yet simple meals at home is a great way for me to demonstrate that healthy eating habits are, in fact, attainable. In my view, sandwiches are a tasty and convenient way to get important nutrients.
Diabetes diet advice
For folks with type 2 diabetes, tuna is an excellent source of protein and a lean choice for sandwiches. It’s also low in carbohydrates and fat — making it an ideal addition to your plate.
Remember, to keep the potential impact on blood sugar levels low, limit sweet condiments and pickles that can add extra carbs. Consider treating your scrumptious tuna sandwich with add-ins like fermented vegetables, greens and freshly sliced tomatoes and cucumbers. And of course, opt for whole-grain high-fibre bread.
What can I add to canned tuna?
If you’re looking for a tasty way to spruce up a can of tuna but don’t want to make the traditional mayo-based sandwich—look no further! Our family has been enjoying this delicious and wholesome combination of ingredients.
To make your sandwich, add the following ingredients, which, I think, go so well with canned tuna fish:
- Greek yogurt
- Spring onion
- Curry powder
- Greek yogurt
- Salt and pepper
How to make the sandwich filling
Constructing the sandwich is step 8; smear half the tuna filling onto one slice of bread.
Then, top it with a generous helping of lettuce or any other greens. Lastly, cover with another slice of bread and press down lightly to complete your tuna sandwich. If you’d like to, place your sandwich on a preheated skillet or grill for about two minutes on each side for a crisper sandwich. Repeat the process to make another sandwich.
In the mood for more healthy seafood recipes, you’ll love my tantalizing coconut shrimp curry and flavourful tuna fish cakes. Making healthy meals for dinner has never been simpler with these lip-smacking pan-fried basa fish fillets!
You asked: How do you make tuna taste better?
If you’re looking for ways to add more flavour and zest to your canned tuna dishes, try adding an array of spices, herbs and seasonings. For example, oregano, basil, paprika and cayenne pepper are all great options. I can’t get enough texture, so I love adding crunchy veggies like celery and jalapeno. Not to mention nuts and seeds.
Why not treat yourself to a delightful combination of sweetness and savoriness to bring out the taste of tuna with these ingredients:
- chopped sun-dried tomatoes
- diced apples
- cranberry sauce
- Dijon mustard
- cumin, garlic powder and smoked paprika
Food safe storage
In the refrigerator, this tuna sandwich will stay fresh and delicious for two days. For optimal freshness, keep the sandwich filling in an airtight container and refrigerate it until you’re ready to assemble it.
I hope this tuna sandwich recipe has inspired you to get creative with the tuna cans in your pantry.
If you put this tuna sandwich recipe to the test, I’d love to hear your feedback! Comment below, rate it and snap a photo of your sandwich. Don’t forget to tag me with #desiliciousrd on Instagram, Facebook and Twitter – I am so excited to see your culinary creations!
- 1 celery, diced into very small chunks
- ½ spring onion, finely chopped
- ½ jalapeno, deseeded and finely chopped
- ¼ cup cilantro, leaves only, finely chopped
- 1 can tuna, Albacore, white tuna in water (170 grams), well drained
- ¼ cup Greek yogurt, zero fat
- 1 tsp curry powder
- ¼ tsp salt, sea salt
- ½ tsp black pepper, coarse
- 2 slice bread, Wholegrain or choose your favourite
- ½ cup lettuce, or your favourite greens
- Transfer the drained tuna to a medium-sized bowl and thoroughly mash it into tiny flakes using a fork.
- Stir together diced celery, spring onion, jalapeno and cilantro with the tuna.
- Add Greek yogurt, curry powder and season with salt and pepper. Thoroughly stir until all ingredients are evenly incorporated.
- Spread half the tuna mixture on one slice of bread, adding plenty of lettuce or other leafy greens on top. Finish with a second slice and press to create your sandwich. Repeat the process with a second sandwich.
- If you’re looking for ways to add more flavour and zest to your canned tuna dishes, try adding an array of spices, herbs and seasonings. For example, oregano, basil, paprika and cayenne pepper are all great options.
- I can’t get enough texture, so I love adding crunchy veggies like celery and jalapeno. Not to mention nuts and seeds.
- Why not treat yourself to a delightful combination of sweetness and savoriness to bring out the taste of tuna with capers, chopped sun-dried tomatoes, olives, diced apples, cranberry sauce, Dijon mustard, horseradish, cumin, garlic powder and smoked paprika
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It’s perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.