Description
A delicious and protein-packed Tunacado Sandwich inspired by Joe & the Juice, featuring a creamy tuna mousse with Greek yogurt, fresh dill, and zesty lemon, layered with mashed avocado, pesto, and tomato on toasted whole wheat bread.
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 whole wheat bread slices until golden and crisp, then set them 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 thoroughly with a fork until the mixture is almost smooth but still has a bit of texture. Optionally, pulse briefly in a food processor if you prefer a smoother consistency.
- Assemble Sandwich: Spread pesto evenly on one toasted slice of bread. On the other toasted slice, spread the mashed avocado and top it with tomato slices. Season the tomato with a pinch of salt and pepper. Spoon the prepared tuna mousse over the avocado and tomato slice, then close the sandwich with the pesto-covered slice. Slice as desired and serve immediately.
Notes
- This sandwich is a healthy lunch option providing a high amount of protein (47 grams).
- You can adjust the amount of Greek yogurt to achieve your preferred tuna mousse creaminess.
- If desired, use gluten-free bread to make this sandwich gluten free.
- Fresh dill can be substituted with dried dill if fresh is unavailable, though fresh is preferred for best flavor.
- For extra zest, add a touch more lemon juice or a dash of hot sauce.
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
