Mediterranean Grilled Tuna Sandwich

Dairy Free
Health score
18%
Mediterranean Grilled Tuna Sandwich
90 min.
4
367kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Grilled Tuna Sandwich, a delightful dish that perfectly balances health and taste. This dairy-free recipe is not only easy to prepare but also packed with nutritious ingredients, making it an ideal choice for lunch or dinner. With a preparation time of just 90 minutes, you can enjoy a gourmet meal without spending hours in the kitchen.

The star of this sandwich is the succulent tuna, marinated in a fragrant blend of olive oil, fresh herbs, and garlic, then grilled to perfection. The result is a tender, flaky fish that pairs beautifully with a medley of fresh vegetables, including juicy tomatoes, crisp red onions, and briny olives. Each bite is a burst of Mediterranean goodness, enhanced by the zesty capers and parsley that add a refreshing touch.

Served on a crusty loaf of Italian or sourdough bread, this sandwich is not just a meal; it's an experience. The combination of textures—from the crunchy lettuce to the soft fish and hearty bread—creates a satisfying dish that will leave you craving more. Perfect for gatherings or a cozy dinner at home, this Grilled Tuna Sandwich is sure to impress your family and friends. Dive into this culinary adventure and savor the taste of the Mediterranean!

Ingredients

  • 0.3 cup vegetable oil 
  • tablespoon thyme leaves dried fresh chopped
  • tablespoon red wine vinegar 
  • 0.3 teaspoon salt 
  • Dash pepper 
  • clove garlic finely chopped
  • 0.5 pound filets 
  • 0.8 cup tomatoes seeded coarsely chopped
  • 0.3 medium onion red thinly sliced
  • tablespoons olives pitted ripe chopped
  • tablespoons regular hamburger fresh italian chopped
  • teaspoons capers 
  • 0.5 pound sourdough bread french italian
  • leaves the of 1 cos lettuce shredded

Equipment

  • plastic wrap
  • grill
  • aluminum foil
  • ziploc bags

Directions

  1. Mix oil, thyme, vinegar, salt, pepper and garlic. In shallow glass or plastic dish or resealable food-storage plastic bag, pour half of oil mixture over fish fillets; turn fish to coat with marinade. Cover dish or seal bag and refrigerate at least 30 minutes but no longer than 1 hour.
  2. Mix remaining oil mixture, the tomato, onion, olives, parsley and capers; cover and refrigerate.
  3. Heat coals or gas grill for direct heat.
  4. Remove fish from marinade; reserve marinade. Cover and grill fish 5 to 6 inches from medium heat 10 to 15 minutes, brushing 2 or 3 times with marinade and turning once, until fish flakes easily with fork. Break fish into chunks.
  5. Cut off top one-third of bread loaf. Hollow out both parts, leaving 1/2-inch-thick crust. Arrange romaine on bottom half of bread. Top with fish. Spoon tomato mixture evenly over fish. Replace top piece of bread. Wrap loaf in plastic wrap or foil and refrigerate 30 to 60 minutes. Unwrap and cut into 4 pieces.

Nutrition Facts

Calories367kcal
Protein19.01%
Fat39.42%
Carbs41.57%

Properties

Glycemic Index
63.13
Glycemic Load
23.27
Inflammation Score
-10
Nutrition Score
20.160000459008%

Flavonoids

Naringenin
0.19mg
Apigenin
0.04mg
Luteolin
0.82mg
Isorhamnetin
0.34mg
Kaempferol
1.39mg
Myricetin
0.05mg
Quercetin
3.6mg

Nutrients percent of daily need

Calories:366.52kcal
18.33%
Fat:16.27g
25.03%
Saturated Fat:2.59g
16.19%
Carbohydrates:38.6g
12.87%
Net Carbohydrates:35.27g
12.83%
Sugar:4.61g
5.12%
Cholesterol:24.38mg
8.13%
Sodium:652.9mg
28.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.65g
35.31%
Selenium:35.6µg
50.86%
Folate:162.33µg
40.58%
Vitamin K:42.58µg
40.56%
Vitamin B1:0.53mg
35.45%
Manganese:0.71mg
35.33%
Vitamin A:1654.05IU
33.08%
Iron:5.3mg
29.43%
Vitamin B3:4.96mg
24.79%
Vitamin B2:0.37mg
21.93%
Phosphorus:214.72mg
21.47%
Vitamin B6:0.34mg
16.79%
Fiber:3.33g
13.31%
Vitamin E:1.98mg
13.19%
Magnesium:52.25mg
13.06%
Potassium:456.19mg
13.03%
Vitamin B12:0.75µg
12.54%
Zinc:1.81mg
12.07%
Vitamin C:9.51mg
11.52%
Copper:0.18mg
8.93%
Calcium:74.65mg
7.46%
Vitamin D:0.67µg
4.44%
Vitamin B5:0.39mg
3.86%