30-minute recipes/ Main course

Simple tuna salad sandwich recipe

My simple tuna salad sandwich recipe with avocado, black olives and cucumber ticks all the boxes if you are looking for a quick and easy, but also tasty bite. And so healthy too! Breakfast, lunch, dinner, it really doesn’t matter the time of the day, this sandwich can be enjoyed whenever you want.

Simple tuna salad sandwich recipe wih avocados, black olives and cucumber, healthy, filling and so delicious.

Simple tuna salad sandwich recipe

Now, the word ‘simple’ can be misleading, don’t be tricked into thinking that’s a plain boring sandwich. Oh, no! Far from that! It’s simple because preparing it is dead easy, it won’t even take you 5 minutes. A bit of chopping, a bit of mixing, and your super amazing sandwich is ready. You can pat yourself on the back now, you’ve done great eating healthy stuff. How easy was that?!

And do you know  what else it’s great about making your own sandwich? It’s a lot cheaper than buying one. A tuna sandwich won’t cost you less than £3. That might not seem that expensive, but just think about it, if you are at work and get yourself a sandwich every day, that’s £15 a week at least. So we are taking £60  a month for a tasteless sandwich made with not-that-great ingredients.

I know that many supermarkets have (at least here in the UK) meal deals, where you get a smallish drink and snack too, but those sandwiches are rather yucky. So, my alternative is a lot healthier and better for your pocket. Plus you know you’ve used fresh ingredients. Another bonus point here.

Easy tuna salad sandwich recipe with avocados, black olives and cucumber, healthy, filling and so delicious.

Easy tuna salad sandwich recipe

A can of tuna is ridiculously cheap, if you think how much you get from it. We always have some in the kitchen cupboard, my husband loves tuna, he will even eat it straight from the can with some spicy sauce. I like tuna too, but l prefer using some lemon juice and mayo to hide the ‘fishy’ taste a tiny bit.

The only thing you have to watch out when you go for canned tuna, or any other canned product, it’s the sodium, which is pretty high. So adding salt to the tuna salad really is unnecessary, as it’s salty anyway. Well, unless you really love super salty stuff. I think l tend to use less salt when l cook anyway, my husband always adds some more to his plate. I guess better with less salt, since this can easily rectified when you eat, rather the other way round. Too salty dishes can’t really be saved.

If you don’t happen to have avocados and black olives, not to worry. It will still tastes great just with the freshness and crunchiness of the cucumber. This really balances well the saltiness of the tuna. A great substitute is celery, it will give you the same nice crunch. Or, instead of black olives, you can use sweet corn. The tuna salad sandwich really is versatile.

As for the bread, l used ciabatta rolls, but you can use anything you like: white or wholegrain bread toast, tortilla wraps, buns, plain bagels, baguettes, etc. See, l told you this sandwich is simple. Anyway, if you fancy something else, what about a healthy and delicious Chicken and avocado wrap?It’s absolutely divine!!! The simple recipes are really the best!

 

5 from 1 vote
Easy tuna salad sandwich recipe with avocados, black olives and cucumber, healthy, filling and so delicious.
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Simple tuna salad sandwich recipe
Prep Time
5 mins
Total Time
5 mins
 

Simple tuna salad sandwich recipe with avocado, black olives and cucumber, a healthy, delicious, quick and easy lunch or dinner. With only fresh ingredients and a lovely ciabatta roll, this is the very best sandwich ever!

Course: Main Course
Cuisine: International
Servings: 2 people
Calories: 425 kcal
Author: Daniela Anderson
Ingredients
  • 1 can tuna (120g, 4oz)
  • 1/2 avocado
  • 1/4 cup sliced black olives
  • 1/4 red onion
  • 2 tbsp mayonnaise
  • 2 tbsp lemon juice
  • black pepper to taste
  • 2 ciabatta rolls
  • 1/4 cup chopped cucumber
Instructions
  1. Drain the canned tuna and place it into a bowl.

  2. Add the chopped onion, cucumber, avocado and  the black olives and mix well.

  3. Add the mayo and lemon juice, mix and season with black pepper.

  4. Slice the ciabatta rolls lengthwise and spread the tuna salad evenly between the two rolls.

  5. Serve immediately.

Nutrition Facts
Simple tuna salad sandwich recipe
Amount Per Serving
Calories 425 Calories from Fat 180
% Daily Value*
Total Fat 20g 31%
Saturated Fat 3g 15%
Cholesterol 21mg 7%
Sodium 926mg 39%
Potassium 218mg 6%
Total Carbohydrates 29g 10%
Dietary Fiber 1g 4%
Sugars 1g
Protein 30g 60%
Vitamin A 2.6%
Vitamin C 8.9%
Calcium 2%
Iron 6.6%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

 

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