Description
A healthy and delicious Tuna and Avocado sandwich inspired by Joe & the Juice, combining creamy avocado, flavorful tuna mousse, and fresh ingredients on toasted whole wheat bread. Perfect for a quick, protein-packed lunch.
Ingredients
Scale
Tuna Mousse
- 1 can flaked or chunk tuna packed in water (drained)
- 2 Tbsp red onion (finely diced)
- 2 tsp drained capers
- 1 Tbsp fresh dill (finely chopped)
- 1 Tbsp dijon mustard
- 3-4 Tbsp plain greek yogurt
- 1 Tbsp lemon juice
- Salt and pepper (to taste)
Sandwich
- 2 slices whole wheat bread (toasted)
- 1/4 avocado (mashed)
- 1-2 Tbsp pesto
- 1-2 slices tomato
- Salt and pepper (to taste)
Instructions
- Toast bread: Toast your whole wheat bread slices until golden and crisp, then set them aside to prepare the other components.
- Prepare tuna mousse: In a small bowl, combine the drained tuna, finely diced red onion, drained capers, chopped fresh dill, dijon mustard, plain Greek yogurt, lemon juice, salt, and pepper. Mix thoroughly with a fork until the mixture is almost smooth but still has some texture. Optionally, use a food processor for a smoother consistency.
- Assemble sandwich: Spread the pesto evenly on one slice of toasted bread. On the other slice, spread the mashed avocado, layer with tomato slices, and season with salt and pepper. Top the avocado-tomato slice with the prepared tuna mousse, close the sandwich by placing the pesto slice on top, and slice as desired before serving.
Notes
- This sandwich packs a healthy punch with approximately 47 grams of protein per serving, making it very filling.
- For extra creaminess, adjust the amount of Greek yogurt to your preference.
- Use fresh dill for the best flavor; dried dill can be used but reduce the quantity by half.
- To make it gluten free, substitute whole wheat bread with gluten-free bread.
- Toast the bread to your preferred level of crispiness for best texture contrast.
Nutrition
- Serving Size: 1 sandwich
- Calories: 490 kcal
- Sugar: 7 g
- Sodium: 954 mg
- Fat: 17 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 8 g
- Protein: 47 g
- Cholesterol: 65 mg
