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.

Source: EatingWell Magazine, July/August 2012


Recipe Summary

35 mins


Ingredient Checklist


Instructions Checklist
  • Preheat grill to medium-high.

  • Lightly brush bread slices with oil. Brush tuna with the remaining oil and sprinkle with 1/2 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 1 tablespoon chili powder in a small bowl. Thinly slice the tuna with the grain.

  • 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 Facts

444 calories; protein 35.8g; carbohydrates 32.7g; dietary fiber 4.4g; sugars 4g; fat 18.9g; saturated fat 2.3g; cholesterol 51.8mg; vitamin a iu 1648.2IU; vitamin c 13.1mg; folate 31.3mcg; calcium 138.1mg; iron 2.8mg; magnesium 91.4mg; potassium 784.3mg; sodium 772.2mg; thiamin 0.4mg; added sugar 4g.

2 starch, 4 lean meat, 2 fat