Tuna Sandwich
(0 votes)
(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
202
calories
Calories
Nutritional values
1 piece contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 202 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.1 g | (4 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.3 μg | (7 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 30.1 μg | (50 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.7 mg | (31 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 19 μg | (6 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 208 mg | (5 %) | ||
| Calcium | 50 mg | (5 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
12
- For the sandwich
- 2 cans Canned tuna (each 185 grams, drained)
- 1 Tbsp Caper
- 1 ½ bunches Arugula
- 120 grams Mayonnaise
- 100 grams Yogurt (0.1% fat)
- salt
- freshly ground peppers
- 1 Tbsp lemon juice
- 2 Tomatoes
- 12 slices Toast (from the supermarket)
- For the garnish
- 6 caperberry
- 2 Tbsps green Olives
Preparation steps
1.
For the sandwich, drain tuna and dissect finely with a fork. Chop capers and 1 bunch arugula. Mix tuna in a bowl with mayonnaise and yogurt and season with salt, pepper and lemon juice.
2.
Slice tomatoes and season with salt and pepper. Remove crust from toast if needed. Spread tuna mixture on 6 slices of toast, cover with tomato and arugula and top with remaining slices of toast and press lightly. Cut each sandwich into two triangles. Serve garnished with halved caperberries and olives.
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