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.

Ingredients 2 servings

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  • 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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  • Ready In

  1. Preheat grill to medium-high.
  2. Lightly brush both sides of bread slices with oil. Brush tuna with the remaining oil and sprinkle with ¼ 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 1½ teaspoons chili powder in a small bowl. Thinly slice the tuna with the grain.
  5. 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.

Nutrition information

  • Serving size: 1 sandwich
  • Per serving: 444 calories; 19.0 g fat(2.0 g sat); 4.0 g fiber; 33.0 g carbohydrates; 36.0 g protein; 31.0 mcg folate; 52 mg cholesterol; 4.0 g sugars; 4.0 g added sugars; 1648.0 IU vitamin A; 13.0 mg vitamin C; 138.0 mg calcium; 3.0 mg iron; 778 mg sodium; 784.0 mg potassium
  • Nutrition Bonus: Vitamin A (33% daily value), Vitamin C (22% dv)
  • Carbohydrate Servings: 2
  • Exchanges: 2 starch, 4 lean meat, 2 fat

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