5 from 16 votes
Healthy Mediterranean Tuna Melt Sandwich
This Mediterranean tuna melt sandwich blends canned tuna mixed with plain yogurt, lemon juice, oregano, and various fresh ingredients like diced red onion, cherry tomatoes, carrots, grapes, capers, parsley, and feta cheese. The mixture is spread between sourdough bread slices, grilled with butter or olive oil until crisp and golden. The sandwich balances creamy, tangy, and fresh flavors paired with a crunchy, toasted bread exterior, making it a wholesome and flavorful handheld meal.
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings:
1
Calories:
484 kcal
Course:
Lunch
Cuisine:
Mediterranean, Greek, International
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!
Cup of Yum
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
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%)
Nutrition Facts
Serving: 1 Serving
Amount Per Serving
Calories 484
% 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.