Grilled Tuna Sandwich with Lemon-Chili Mayo

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From: EatingWell Magazine July/August 2012

Sturdy “country-style” bread works best for this healthy tuna sandwich recipe with watercress and chili-mayo. Eat the tuna sandwich warm, straight off the grill, or wrap it up and pack it in a cooler for a picnic dinner. Serve with grilled bell peppers drizzled with extra-virgin olive oil and vinegar and a glass of Sauvignon Blanc.

Ingredients 4 servings

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  • 8 slices whole-wheat or sourdough bread
  • 3 tablespoons canola oil
  • 2 8-ounce tuna fillets, about 1 inch thick
  • 1/2 teaspoon plus 1 tablespoon chili powder, divided
  • 1/4 teaspoon salt
  • 1/2 cup low-fat mayonnaise
  • 1 teaspoon freshly grated lemon zest
  • 1 tablespoon lemon juice
  • 3 cups watercress or baby arugula, tough stems removed

Preparation

  • Active

  • Ready In

  1. Preheat grill to medium-high.
  2. Lightly brush bread slices with oil. Brush tuna with the remaining oil and sprinkle with 1/2 teaspoon chili powder and salt.
  3. Grill the tuna, turning once, until cooked through, 4 to 6 minutes per side. Transfer to a clean cutting board. Grill the bread, turning once, until beginning to brown, about 1 minute per side.
  4. Combine mayonnaise, lemon zest, lemon juice and the remaining 1 tablespoon chili powder in a small bowl. Thinly slice the tuna with the grain.
  5. To assemble the sandwiches, spread about 2 tablespoons of the lemon-chili mayonnaise over 4 slices of bread. Top with about 3/4 cup watercress (or arugula), the tuna and the remaining slices of bread.
  • Make Ahead Tip: Wrap and refrigerate the sandwiches for up to 4 hours.

Nutrition information

  • Per serving: 444 calories; 19 g fat(2 g sat); 4 g fiber; 33 g carbohydrates; 36 g protein; 31 mcg folate; 52 mg cholesterol; 4 g sugars; 4 g added sugars; 1648 IU vitamin A; 13 mg vitamin C; 138 mg calcium; 3 mg iron; 772 mg sodium; 784 mg potassium
  • Nutrition Bonus: Vitamin A (33% daily value), Magnesium (24% dv), Potassium (23% dv), Vitamin C (22% dv), Iron (16% dv).
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 4 lean meat, 2 fat

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