Description
This Tunacado Sandwich recipe is a delicious and healthy Joe & the Juice copycat featuring a creamy tuna mousse mixed with Greek yogurt, fresh dill, and tangy Dijon mustard, layered with mashed avocado, pesto, and tomato slices on toasted whole wheat bread. Packed with 47 grams of protein, it's a filling and nutritious lunch option.
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 aside for assembling the sandwich.
- 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, and salt and pepper to taste. Mix thoroughly with a fork until the mixture is almost smooth but still retains some texture. Optionally, use a food processor for a smoother consistency if preferred.
- Assemble sandwich: Spread pesto evenly on one slice of the toasted bread. On the other slice, spread the mashed avocado. Layer the tomato slices over the avocado and season with salt and pepper. Add a generous amount of tuna mousse on top. Close the sandwich with the pesto-spread slice and slice as desired before serving.
Notes
- This sandwich is high in protein, providing about 47 grams per serving, making it a satisfying and healthy lunch option.
- You can adjust the amount of Greek yogurt for preferred creaminess and texture in the tuna mousse.
- Use fresh dill for the best flavor or substitute with dried dill if unavailable, but reduce quantity accordingly.
- To keep it light, opt for whole wheat or multigrain bread toasted to your preference.
- The addition of pesto enhances flavor but can be omitted or replaced with other spreads like hummus or mustard if desired.
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
