Description
This Tunacado Sandwich is a delicious and healthy copycat of the Joe & the Juice favorite, combining a creamy tuna mousse with fresh avocado, pesto, and tomato on toasted whole wheat bread. It's packed with protein and perfect for a hearty lunch.
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 set aside to cool slightly.
- 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 the mixture is almost smooth but retains some texture. Alternatively, you can pulse briefly in a food processor if you prefer a smoother consistency.
- Assemble sandwich: Spread pesto evenly on one slice of toasted bread. On the other slice, spread the mashed avocado. Layer tomato slices over the avocado and season with salt and pepper. Top the tomato with the prepared tuna mousse. Close the sandwich with the pesto-coated bread slice. Slice as desired and serve immediately.
Notes
- This sandwich is packed with protein, providing about 47 grams per serving, making it a very filling and nutritious lunch option.
- Feel free to adjust the amount of Greek yogurt to achieve your preferred creaminess for the tuna mousse.
- You can substitute whole wheat bread with gluten-free bread to make this recipe gluten-free.
- If fresh dill is unavailable, dried dill can be used at half the quantity but fresh is preferred for best flavor.
- For added crunch, consider adding a few lettuce leaves or cucumber slices.
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
