Tuna Sandwich

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Tuna Sandwich
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Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
202
calories
Calories

Nutritional values

1 piece contains
(Percentage of daily recommendation)
Calorie202 cal.(10 %)
Protein8 g(8 %)
Fat14 g(12 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage1.1 g(4 %)
Vitamin A0.1 mg(13 %)
Vitamin D1.3 μg(7 %)
Vitamin E1.5 mg(13 %)
Vitamin K30.1 μg(50 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.7 mg(31 %)
Vitamin B₆0.1 mg(7 %)
Folate19 μg(6 %)
Pantothenic acid0.3 mg(5 %)
Biotin2.5 μg(6 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C9 mg(9 %)
Potassium208 mg(5 %)
Calcium50 mg(5 %)
Magnesium27 mg(9 %)
Iron0.8 mg(5 %)
Iodine15 μg(8 %)
Zinc0.4 mg(5 %)
Saturated fatty acids5.6 g
Uric acid53 mg
Cholesterol44 mg
Complete sugar2 g

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
How healthy are the main ingredients?
ArugulaMayonnaiseOlivesaltTomato

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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