Grilled Tuna Sandwich with Lemon-Chili Mayo for Two

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Grilled Tuna Sandwich with Lemon-Chili Mayo for Two

Sturdy “country-style” bread works best for this healthy tuna sandwich recipe with watercress and chili-mayo. Eat the tuna sandwich warm, straight off the grill, or wrap it up and pack it in a cooler for a picnic dinner. Serve with grilled bell peppers tossed with extra-virgin olive oil and vinegar and a glass of Sauvignon Blanc.

Yield: 2 servings
Active Time: 35
Total Time: 35

Ingredients

  • 4 slices whole-wheat or sourdough bread
  • 1 1/2 tablespoons canola oil
  • 1 8-ounce tuna fillet, about 1 inch thick
  • 1/4 teaspoon plus 1 1/2 teaspoons chili powder, divided
  • 1/8 teaspoon salt
  • 1/4 cup low-fat mayonnaise
  • 1/2 teaspoon freshly grated lemon zest
  • 1 1/2 teaspoons lemon juice
  • 1 1/2 cups watercress or baby arugula, tough stems removed

Preparation

  1. Preheat grill to medium-high.
  2. Lightly brush both sides of bread slices with oil. Brush tuna with the remaining oil and sprinkle with 1/4 teaspoon chili powder and salt.
  3. Grill the tuna, turning once, until cooked through, 4 to 6 minutes per side. Transfer to a clean cutting board. Grill the bread, turning once, until beginning to brown, about 1 minute per side.
  4. Combine mayonnaise, lemon zest, lemon juice and the remaining 1 1/2 teaspoons chili powder in a small bowl. Thinly slice the tuna with the grain.
  5. To assemble the sandwiches, divide the lemon-chili mayonnaise between 2 slices of bread (about 2 tablespoons each). Top with about 3/4 cup watercress (or arugula), the tuna and the remaining slices of bread.

Tips & Notes

  • Make Ahead Tip: Wrap and refrigerate the sandwiches for up to 4 hours.

Nutrition

Nutrition Per Serving

calories 442
fat 19 g (2 g sat, 9 g mono)
cholesterol 52 mg
carbohydrates 32 g
protein 36 g
fiber 5 g
sodium 759 mg
potassium 781 mg

Nutrition Bonus Vitamin A (33% daily value), Magnesium (24% dv), Potassium (23% dv), Vitamin C (22% dv), Iron (16% dv).

Carbohydrate Serving 2

Exchanges 2 starch, 4 lean meat, 2 fat

From EatingWell July/August 2012