Healthy Mediterranean Tuna Melt Sandwich
User Reviews
5
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Prep Time
5 mins
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Cook Time
5 mins
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Total Time
10 mins
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Servings
1
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Calories
484 kcal
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Course
Lunch
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Cuisine
Mediterranean, Greek, International
Healthy Mediterranean Tuna Melt Sandwich
Description
The Healthy Mediterranean Tuna Melt Sandwich uses canned tuna combined with tangy yogurt and fresh lemon juice to create a moist and flavorful filling. Diced vegetables and sweet grapes add contrasting textures and a slight sweetness, balanced by the salty capers and crumbly feta cheese. The oregano adds herbal notes to round out the Mediterranean profile.
After assembling the tuna mixture between slices of sourdough bread, the sandwich is toasted in butter or olive oil until the bread is lightly crispy and golden, providing a satisfying contrast to the soft and creamy filling inside.
This sandwich works well as a quick lunch or light dinner and can be paired with salad or raw vegetables. The recipe includes storage tips for the tuna salad, advising it be kept refrigerated for up to three days while assembling the sandwich fresh before serving. Dairy-free and paleo options are also suggested by substituting feta and yogurt with appropriate alternatives.
Ingredients
- 1 tuna 5 oz can, in water
- 1 tablespoon plain non-fat yogurt or light mayo
- ½ lemon juiced
- ½ teaspoon oregano dried
- salt to taste
- black pepper to taste
- 2 tablespoon red onion finely diced
- 5 cherry tomato sliced
- 3 carrot thinly sliced, baby
- 5 grapes thinly sliced
- 1 tablespoon capers
- 1 tablespoon parsley chopped, fresh
- 1 tablespoon hemp hearts optional
- 2 tablespoon feta cheese crumbled
- 2 lices bread I used sourdough
- 1 tablespoon butter of choice or ½ tablespoon olive oil
Instructions
- In a bowl, mix drained tuna, yogurt, lemon juice, oregano, salt, and pepper. Use a fork to break up tuna into flakes.
- Gently mix in red onion, cherry tomatoes, carrots, grapes, capers, fresh parsley, (optional hemp hearts), and crumbled feta. Taste and adjust seasonings if desired.
- Spread the tuna salad on one slice of the bread. Top with the other slice to form a sandwich.
- In a large skillet, heat butter or olive oil over medium heat. When heated, place the sandwich in the pan and cook until lightly toasted and crisp, about 2 - 3 minutes per side.
- Cut in half and enjoy!
Notes
- Store the tuna salad separately in an airtight container refrigerated for 2 to 3 days.
- Assemble the sandwich just before eating to maintain bread crispness.
- To make paleo, replace feta with a dairy-free alternative and use light mayo or dairy-free yogurt instead of plain yogurt.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1Serving
Amount Per Serving
Calories 484 kcal
% Daily Value*
| Calories | 484kcal | 24% |
| Carbohydrates | 56g | 19% |
| Protein | 50g | 100% |
| Fat | 14g | 22% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 6g | 35% |
| Monounsaturated Fat | 1g | 5% |
| Cholesterol | 68mg | 23% |
| Sodium | 793mg | 33% |
| Potassium | 790mg | 17% |
| Fiber | 6g | 24% |
| Sugar | 5g | 10% |
| Vitamin A | 5105IU | 102% |
| Vitamin C | 57mg | 63% |
| Calcium | 161mg | 16% |
| Iron | 9mg | 50% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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