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Grilled Tuna Sandwich with Lemon-Chili Mayo for Two
Grilled Tuna Sandwich with Lemon-Chili Mayo for Two
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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 tossed with extra-virgin olive oil and vinegar and a glass of Sauvignon Blanc.
- By: EatingWell Test Kitchen
Ingredients 2 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
- 4 slices whole-wheat or sourdough bread
- 1½ tablespoons canola oil
- 1 8-ounce tuna fillet, about 1 inch thick
- ¼ teaspoon plus 1½ teaspoons chili powder, divided
- ⅛ teaspoon salt
- ¼ cup low-fat mayonnaise
- ½ teaspoon freshly grated lemon zest
- 1½ teaspoons lemon juice
- 1½ cups watercress or baby arugula, tough stems removed
Preparation
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Active
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Ready In
- Preheat grill to medium-high.
- Lightly brush both sides of bread slices with oil. Brush tuna with the remaining oil and sprinkle with ¼ teaspoon chili powder and salt.
- 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.
- Combine mayonnaise, lemon zest, lemon juice and the remaining 1½ teaspoons chili powder in a small bowl. Thinly slice the tuna with the grain.
- To assemble the sandwiches, divide the lemon-chili mayonnaise between 2 slices of bread (about 2 tablespoons each). Top with about ¾ 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.
- Serving size: 1 sandwich
- 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; 1,648 IU vitamin A; 13 mg vitamin C; 138 mg calcium; 3 mg iron; 778 mg sodium; 784 mg potassium
- Nutrition Bonus: Vitamin A (33% daily value), Vitamin C (22% dv)
- Carbohydrate Servings: 2
- Exchanges: 2 starch, 4 lean meat, 2 fat
