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Healthy Tuna Fish Salad and Sandwich

Healthy Tuna Fish Salad and Sandwich

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This tuna salad is not the usual one which is packed in mayonnaise but I made my own version keeping it light and healthy.

Tuna salad is surely delicious with homemade olive oil mayonnaise but to make it healthier I have replaced the mayonnaise with Greek yoghurt.

It can be eaten on its own but when on diet can also be used in sandwiches for a light dinner.

Reserve some of the tuna water in case it is needed when puréeing all the ingredients in the food processor. 

It may not be as tasty as with mayonnaise but it still makes delicious, light and low fat sandwiches.

Tuna fish salad sandwich picture

Although I have been blogging for almost three years, I don’t think I have ever posted a sandwich recipe before, mainly because I had so many other recipes I wanted to post.

However, when I posted the menu of what I usually eat, I mentioned the Tuna Salad Sandwich and Lettuce Salad with tuna, which I eat in the evenings. 

I then realized that I had never posted the recipe, so I decided to post it so that people seeing my menu will not go and make sandwiches packed with mayonnaise.

As shown in the Mediterranean Diet, eating fish 2-3 times a week can lower your risk of many health conditions such as heart disease.

Most fillet fish are expensive even to eat once a week, so adding canned tuna salad to your lunch or dinner repertoire is an easy way to help get in those servings.

This tuna salad is not the usual one which is packed in mayonnaise but I made my own version keeping it light and healthy.

una fish salad sandwich image

I used tuna in water which has less fat than the one in oil and lots of other ingredients to flavour it.

Once you have your tuna fish salad, spread it thickly on sandwich bread, and you have a delicious low fat sandwich,

You can prepare sandwiches from the evening, wrap them in cling film and take them for lunch at work the next day or for the children to take to school for lunch. 

If you have leftover tuna salad you can keep it in a Tupperware or covered with cling film in the refrigerator for 2 – 3 days.

Tuna fish salad sandwich picture

Healthy Tuna Fish Sandwich

Yield: 6
Prep Time: 10 minutes
Total Time: 10 minutes

Once you have some leftover tuna fish salad, spread it thickly on sandwich bread, and you have a delicious low fat sandwich. This is a tuna sandwich you would expect from a high-end sandwich shop. It is light, fresh and full of flavor. You must try this!

Ingredients

  • 2 cans (160 grams each) of tuna fish packed in water
  • 1 tablespoon olive oil
  • 2 spring onions, only the white part, chopped
  • 1 tbsp Greek yoghurt 2%
  • 4 - 5 tablespoons lemon juice
  • 1 tbsp mild mustard
  • 1 tbsp capers
  • 2 spring onions, only the white part
  • Salt and pepper to taste
  • 2 tablespoons dill, finely chopped
  • 1 tablespoon parsley, finely chopped
  • A pinch of harissa
  • A pinch of sweet paprika
  • Tuna water, if necessary
  • 12 lettuce leaves
  • 12 Sandwich bread slices

Instructions

  1. Drain tuna and put it in a blender together with the yoghurt, olive oil, lemon juice, mustard, spring onions, dill, parsley, salt and pepper, spices and process on low speed until the mixture becomes pureed.
  2. If necessary, add some of the tuna water to make it spreadable.
  3. Serve on top of lettuce leaves or in sandwiches.

Notes

The salad is enough for six sandwiches

Nutrition Information
Yield 6 Serving Size 1
Amount Per Serving Calories 269Total Fat 6gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 4gCholesterol 24mgSodium 579mgCarbohydrates 33gFiber 3gSugar 4gProtein 20g

Did you make this recipe?

Tried this recipe? Tag me @ivyliac and use the hashtag #kopiaste!

The second tuna salad is a healthy Mediterranean Salad with Tuna and lots of vegetables which is Mayonnaise free made with an olive oil dressing, which is full of flavour.

I usually eat this salad as a main dish for supper and believe me it is very filling. 

I do not have a picture of the salad, as I usually take all my pictures with natural light.

I only have this picture which is similar without the tuna.

Salad with tuna image

I use canned tuna and most of the vegetables and herbs shown in the list with a few variations, depending on what I have at home. 

However, the ones I always use are the lettuce leaves, spring onions, dill and parsley.

Instead of eating a slice of bread with your salad, you can toast a slice of bread or pita and cut it into small cubes are add it like croutons.

How to make the Tuna salad

Put all the salad dressing ingredients in a food processor and pulse. If you do not add the garlic, you can use a shaker or a jar with a lid to shake until the ingredients are combined.

In a large bowl cut the lettuce into big pieces with your hands, add the remaining vegetables of your choice as well as the tuna.

Add the croutons and sprinkle with freshly grated black pepper, add as much salad dressing as you like and mix.

Note:  You can make a larger amount of salad and keep it in the refrigerator without adding the salad dressing, for a day or two.

Salad with tuna image

Healthy Tuna Fish Salad

Yield: 1
Prep Time: 15 minutes
Total Time: 15 minutes

A healthy Mediterranean Salad with Tuna and lots of vegetables which is Mayonnaise free made with an olive oil dressing, which is full of flavour.

Ingredients

  • 1 can (160 grams) of tuna fish packed in water
  • Tender lettuce leaves (as many as you like)
  • 1 tablespoon dill, finely chopped
  • 1 tablespoon fennel fronds, finely chopped
  • 1 tablespoon parsley, finely chopped
  • 4 – 5 cherry tomatoes, halved or 1 small tomato
  • 1 small cucumber (about 1/2 cup) cut into slices
  • 1 spring onion, only the white part, chopped or half red onion, cut into slices
  • 1 teaspoon capers

Other optional ingredients:

  • 1 slice bread or pita, toasted or ½ cup croutons
  • Baby Rocket, as much as you like
  • Baby spinach (optional)
  • Bell Peppers (various colours, red, green, yellow, orange)
  • 2 – 3 Kalamata Olives

Salad dressing:

  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon mustard
  • A pinch of salt
  • Freshly ground black pepper
  • 1/2 tsp oregano
  • 1 small clove garlic (optional)

Instructions

  1. Put all the salad dressing ingredients in a food processor and pulse.   If you
    do not add the garlic, you can use a shaker or a jar with a lid to shake until
    the ingredients are combined.
  2. In a large bowl cut the lettuce into big pieces with your hands, add the remaining vegetables of your choice as well as the tuna.
  3. Add the croutons and sprinkle with freshly grated black pepper, add as much salad dressing as you like and mix.

Notes

You can make a larger amount of salad and keep it in the refrigerator without adding the salad dressing, for a day or two.

Nutrition Information
Yield 1 Serving Size 1
Amount Per Serving Calories 549Total Fat 26gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 20gCholesterol 89mgSodium 1244mgCarbohydrates 29gFiber 7gSugar 9gProtein 52g

Did you make this recipe?

Tried this recipe? Tag me @ivyliac and use the hashtag #kopiaste!

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Collage Healthy Tuna Fish Salad Picture

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Froso

Monday 16th of November 2015

Great to see a site with healthier choice recipes. Love the Lettuce Salad with Tuna!

tasteofbeirut

Saturday 22nd of May 2010

mmm, love these two tuna salads, especially with all the herbs! so refreshing and light and delicious!

Cakelaw

Saturday 22nd of May 2010

Some great tips here Ivy!

Reeni

Saturday 22nd of May 2010

Both the sandwich and salad look very tasty Ivy! The salad is loaded with lots of goodies - and nice flavors. I like salads that take time to eat - they make me feel satisfied so I'm not looking for dessert.

Michael

Friday 21st of May 2010

I just wanted to say Ivy, I've been following your blog for a while and have been really enjoying it. Thanks for all your effort! However, as I am overweight and have trying to change my diet for a while now, some of the things you make look delicious- but I can't indulge in them! I am really excited for this new direction you're taking. I can't wait to try this recipe and the chicken and mushrooms recipe, they sound great. Looking forward to more insights into eating the Greek Mediterranean way.

ivyliac

Saturday 22nd of May 2010

Hi Michael. I am really glad that you are following the Mediterranean Diet and keep it up, as you will not only loose weight but you will see your health improving as well. I, personally, am not taking any cholesterol pills any more and my physical condition is improving day after day. Don't forget to exercise, even walking half an hour a day is very good for your health. I'd love to hear from you again, especially after you get some good results.

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