Description
This Tunacado Sandwich is a delicious and healthy lunch option inspired by Joe & the Juice, combining a creamy tuna mousse with fresh avocado, pesto, and tomato on toasted whole wheat bread. Packed with protein and vibrant flavors, it's easy to prepare and perfect for a quick meal.
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 crisp, then set them aside to prepare the filling.
- Prepare tuna mousse: In a small bowl, combine the drained tuna, finely diced red onion, drained capers, chopped fresh dill, dijon mustard, plain Greek yogurt, lemon juice, salt, and pepper. Mix well with a fork until you achieve an almost smooth consistency with a bit of texture remaining. Optionally, use a food processor for a smoother texture.
- Assemble sandwich: Spread pesto evenly over one slice of toasted bread. On the other slice, spread the mashed avocado. Layer tomato slices on top of the avocado and season them lightly with salt and pepper. Add the prepared tuna mousse on top, then close the sandwich with the pesto-spread bread. Slice as desired and serve immediately.
Notes
- This sandwich is high in protein, offering around 47 grams per serving, making it very filling and nutritious.
- For a creamier tuna mousse, you may increase the Greek yogurt slightly or use a food processor for a smoother texture.
- Substitute whole wheat bread with gluten-free bread if needed to accommodate dietary restrictions.
- Adjust the amount of pesto and avocado to taste for preferred creaminess and flavor intensity.
- Toast the bread lightly to maintain a crisp texture that complements the creamy fillings.
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
