0 from 24 votes
Healthy Mediterranean Tuna Melt Sandwich
Incredibly delicious and healthy Mediterranean tuna melt sandwich. Ready in 10 minutes, this easy on-the-go lunch or dinner recipe is perfect for meal prep, fitness lovers, and families. A lighter version of a classic tuna melt recipe.
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 5-oz. can tuna (in water)
- 1 tablespoon plain non-fat yogurt or light mayo
- ½ a lemon juiced
- ½ teaspoon dried oregano
- salt & pepper to taste
- 2 tablespoon red onion finely diced
- 5 cherry tomatoes sliced
- 3 baby carrots thinly sliced
- 5 grapes thinly sliced
- 1 tablespoon capers
- 1 tablespoon fresh parsley chopped
- 1 tablespoon hemp hearts optional
- 2 tablespoon crumbled feta
- 2 slices of 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
- TO STORE: Store tuna salad in an airtight container in the fridge for 2 - 3 days. Prepare sandwich before consumption.
- MAKE PALEO: Swap crumble feta for dairy free alternative and use dairy free yogurt or light mayo.
Nutrition Information
Calories
484kcal
(24%)
Carbohydrates
56g
(19%)
Protein
50g
(100%)
Fat
14g
(22%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
6g
Monounsaturated Fat
1g
Cholesterol
68mg
(23%)
Sodium
793mg
(33%)
Potassium
790mg
(23%)
Fiber
6g
(24%)
Sugar
5g
(10%)
Vitamin A
5105IU
(102%)
Vitamin C
57mg
(63%)
Calcium
161mg
(16%)
Iron
9mg
(50%)
Nutrition Facts
Serving: 1Serving
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.