Tuna Salad Sandwich

Dairy Free
Health score
12%
Tuna Salad Sandwich
35 min.
4
270kcal

Suggestions

Ingredients

  • 12 ounce tuna packed in olive oil canned
  • teaspoons capers minced drained
  • rib celery diced
  • leaf curly lettuce green
  • large eggs 
  • inch bread french soft
  • tablespoons parsley fresh chopped
  • 0.5  fuji apple diced unpeeled
  • 10  kalamata olives pitted roughly chopped
  • servings kosher salt and pepper black freshly ground
  • 0.3 cup mayonnaise 

Equipment

  • bowl
  • sauce pan
  • serrated knife

Directions

  1. Watch how to make this recipe.
  2. Place the eggs in a small saucepan and cover with cold water. Bring to a boil, cover with a lid and turn off the heat.
  3. Let the eggs sit in the hot water for 15 minutes. Rinse under cold water to cool, then remove from the shells, finely chop and add to a medium bowl.
  4. Mix in the mayonnaise and capers until well blended. Stir in the parsley, olives, celery and apples.
  5. Drain the tuna from the oil, then fold into the dressing. Taste for seasoning and add salt and pepper to taste. (The capers and olives are salty so be careful not to over-season).
  6. Slice the baguette down the center into 2 pieces using a serrated knife and slice across into 4 equal pieces. Scoop tuna salad down the center of the bread, top with lettuce and sandwich with the top pieces of bread.

Nutrition Facts

Calories270kcal
Protein29.74%
Fat63.03%
Carbs7.23%

Properties

Glycemic Index
64.63
Glycemic Load
1.21
Inflammation Score
-6
Nutrition Score
17.495651939641%

Flavonoids

Cyanidin
0.36mg
Catechin
0.3mg
Epigallocatechin
0.06mg
Epicatechin
1.71mg
Epigallocatechin 3-gallate
0.04mg
Apigenin
4.6mg
Luteolin
0.22mg
Kaempferol
1.4mg
Myricetin
0.3mg
Quercetin
2.83mg

Nutrients percent of daily need

Calories:270.43kcal
13.52%
Fat:18.77g
28.88%
Saturated Fat:3.38g
21.13%
Carbohydrates:4.85g
1.62%
Net Carbohydrates:3.63g
1.32%
Sugar:2.83g
3.15%
Cholesterol:131.46mg
43.82%
Sodium:538.18mg
23.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.93g
39.86%
Selenium:66.12µg
94.46%
Vitamin K:72.02µg
68.59%
Vitamin B3:8.61mg
43.05%
Vitamin B12:2.43µg
40.51%
Phosphorus:178.38mg
17.84%
Vitamin B6:0.34mg
17.11%
Vitamin A:730.93IU
14.62%
Vitamin B2:0.21mg
12.29%
Iron:2.2mg
12.22%
Vitamin E:1.64mg
10.92%
Vitamin D:1.56µg
10.39%
Potassium:263.05mg
7.52%
Magnesium:28.26mg
7.07%
Folate:26.11µg
6.53%
Zinc:0.98mg
6.51%
Vitamin B5:0.6mg
5.99%
Vitamin C:4.39mg
5.32%
Fiber:1.22g
4.88%
Copper:0.09mg
4.7%
Calcium:46.61mg
4.66%
Vitamin B1:0.05mg
3.63%
Manganese:0.07mg
3.59%