Crunchy tuna sandwich - Healthier. Happier.

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  • 425g can tuna in spring water, drained
  • 2 sticks celery, diced
  • 1 spring onion, trimmed, chopped (including green tops)
  • ½ teaspoon lemon pepper (optional)
  • 2 tablespoons low-fat mayonnaise
  • 8 slices wholegrain bread
  • 4 cos lettuce leaves
  • freshly ground or cracked black pepper, to taste
  1. Place tuna in a medium sized bowl and break up the large pieces with a fork.
  2. Stir the celery, spring onion and lemon pepper (optional) through the tuna, then add the mayonnaise and mix well to combine.
  3. Spread 4 slices of bread with ¼ of the tuna mixture each.
  4. Season with pepper then top each with a lettuce leaf and the remaining slices of bread then cut the sandwich in half.

Alternatives

  • Add 1 tablespoon of grated reduced-fat cheese to each sandwich and toast in a sandwich maker until crisp and brown.
  • Add a squeeze of lemon juice instead of the lemon pepper for extra flavour.
  • Replace cos lettuce with any other type of lettuce or salad leaves.
  • Tuna may be replaced with salmon.

Storage Suggestions

  • Eat once prepared or cover and store in fridge until meal time.

Equipment List

  • medium sized bowl
  • fork
  • knife
  • spoon

Acknowledgement

Recipe from LiveLighter® campaign © State of Western Australia [2012] reproduced with permission.

Nutrition Information


209g Quantity per serving Quantity per 100g
Energy 1383kJ 660kJ
Protein 34.8g 16.1g
Fat, total 7g 3.4g
— Saturated 1.6g 0.8g
Carbohydrate 29.2g 14.0g
— Sugars 3.6g 1.7g
Fibre 5.0g 2.4g
Sodium 884mg 422mg
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