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Grilled Tuna Sandwich with Lemon-Chili Mayo for Two

:  July/August 2012

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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.


Grilled Tuna Sandwich with Lemon-Chili Mayo for Two Recipe

Makes: 2 servings

Active Time:

Total Time:

Nutrition Profile

High fiber | Low saturated fat | Low cholesterol | High potassium | Heart healthy |

View Our Nutrition Guidelines »

Ingredients

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

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Preparation

  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 1/4 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 1/2 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 3/4 cup watercress (or arugula), the tuna and the remaining slices of bread.

Tips & Notes

  • Make Ahead Tip: Wrap and refrigerate the sandwiches for up to 4 hours.

Nutrition

Per serving: 442 calories; 19 g fat ( 2 g sat , 9 g mono ); 52 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 36 g protein; 5 g fiber; 759 mg sodium; 781 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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Recipe Categories

Style/Theme
Make ahead instructions
Picnic
Entertaining, casual
Ease of Preparation
Easy
Type of Dish
Main dish, fish/seafood
Sandwich
Servings
2
Main Ingredient
Fish
Ethnic/Regional
American
Preparation/ Technique
Grill/BBQ
Health & Diet Considerations
Low cholesterol
Low saturated fat
Heart healthy
High fiber
High potassium
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Holiday
Father's Day
July 4th
Labor Day
Memorial Day
Mother's Day
Publication
July/August 2012
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