A tuna sandwich is a type of sandwich made with tuna, which is a type of saltwater fish that is often canned for convenience. The tuna is typically mixed with mayonnaise, and other ingredients such as cabbage, onion, pickle relish and ground black pepper may be added for flavor and texture. The tuna mixture is then placed between two slices of bread, which are often toasted, and the sandwich may be served cold or heated. Tuna sandwiches are a popular breakfast or lunchtime meal and can be found in many cafes and restaurants. They are also a popular choice for picnics or packed lunches, as they are easy to make.
Tuna Sandwich Nutritional Facts
The nutritional content of a tuna sandwich can vary depending on the ingredients used, the type of bread, and the serving size. Here is an approximate nutritional breakdown for a basic tuna sandwich made with canned tuna, mayonnaise, and two slices of whole bread:
- Calories: 350-400
- Protein: 20-25 grams
- Fat: 10-15 grams (depending on the type of mayonnaise used)
- Carbohydrates: 40-50 grams (depending on the type of bread used)
- Fiber: 6-8 grams
- Sodium: 500-800 mg (depending on the type of bread and tuna used)
Tuna is a good source of protein and omega-3 fatty acids, which are beneficial for heart health. However, canned tuna can be high in sodium, so it is important to choose low-sodium varieties if possible. Whole wheat bread provides more fiber and nutrients than white bread, but the calorie and carbohydrate content may be higher. Mayonnaise is a source of fat, so using a light or low-fat version can reduce the overall calorie and fat content of the sandwich.
How To Make Tuna Sandwich?
Here’s my simple recipe for a tuna sandwich:
Ingredients:
- 1 can of tuna 95g (in water or oil)
- 4 slices of bread
- 1 tablespoon of mayonnaise
- ground black pepper
- chopped cabbage leaves
Instructions:
- Drain the water or oil from the can of tuna and transfer the tuna into a bowl.
- Add 1 tablespoon of mayonnaise to the bowl with the tuna. Mix well until the tuna is evenly coated.
- Add chopped cabbage leaves and mix well.
- Season the tuna mixture with pepper. You can add small amount of salt if needed.
- Spread the tuna and cabbage mixture evenly on the 2 slices of bread.
- Place the other slice of bread on top of the tuna mixture and press down lightly.
- Cut the sandwich in half or into smaller pieces if desired.
