Tuna Salad Sandwich
A fresh and healthy take on the American classic. This version uses poached fresh tuna, creamy Greek yogurt, and crisp vegetables for a delicious, high-protein lunch. Ready in under 30 minutes!
For 4 servings
5 steps. 10 minutes total.
- 1
Step 1
- a.Poach the fresh tuna
- b.In a small saucepan, bring 4 cups of water to a gentle simmer over medium heat. Do not let it come to a rolling boil.
- c.Carefully place the fresh tuna steak into the simmering water.
- d.Poach for 8-10 minutes, or until the tuna is cooked through and flakes easily. The internal temperature should reach 145°F (63°C).
- e.Remove the tuna from the water with a slotted spoon and set it on a plate to cool for a few minutes.
- 2
Step 2
- a.Prepare the tuna salad
- b.Once the tuna is cool enough to handle, use a fork to flake it into a medium-sized bowl.
- c.Add the Greek yogurt, finely diced celery, red onion, chopped fresh dill, lemon juice, and mustard powder to the bowl.
- d.Gently mix all the ingredients until just combined. Avoid overmixing to keep a nice, flaky texture.
- 3
Step 3
- a.Season the salad
- b.Season the tuna salad with salt and freshly ground black pepper.
- c.Taste and adjust the seasoning if needed. You might like a little more lemon juice for brightness.
- d.For best results, you can cover and chill the salad for 15-30 minutes to let the flavors meld, but it's also delicious served immediately.
- 4
Step 4
- a.Assemble the sandwiches
- b.Lay out the 8 slices of bread. You can lightly toast them if you prefer.
- c.Divide the tuna salad mixture evenly among 4 of the bread slices.
- d.Top with fresh lettuce leaves and tomato slices.
- e.Place the remaining 4 slices of bread on top to complete the sandwiches.
- 5
Step 5
- a.Serve
- b.Slice the sandwiches in half diagonally.
- c.Serve immediately, perhaps with a side of vegetable sticks or a light soup.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Do not overcook the fresh tuna, as it can become dry. It's done when it flakes easily with a fork.
- 2For a creamier texture, let the Greek yogurt sit at room temperature for 10 minutes before mixing.
- 3Toasting the bread adds a lovely crunch and helps prevent it from getting soggy.
- 4Feel free to add other crunchy vegetables like diced bell peppers or grated carrots for extra texture and nutrients.
- 5The tuna salad can be made ahead and stored in an airtight container in the refrigerator for up to 2 days. Assemble the sandwiches just before serving.
Adapt it for your goals.
Healthy
Use whole-wheat bread and add 1/4 mashed avocado to the mix for extra creaminess and healthy fats.
spicySpicy
Add one finely chopped jalapeño or 1/4 teaspoon of cayenne pepper to the tuna salad for a spicy kick.
gluten freeGluten free
Serve the tuna salad on certified gluten-free bread, in crisp lettuce cups, or with rice crackers.
high proteinHigh protein
Increase the amount of tuna to 400g and use a high-protein or sprouted grain bread to boost the protein content.
Why this is on our healthy list.
Excellent Source of Lean Protein
Fresh tuna provides high-quality protein, which is essential for muscle building, repair, and overall body function.
Rich in Omega-3 Fatty Acids
Tuna is a great source of omega-3s, which support heart health, reduce inflammation, and are crucial for brain function.
Gut-Friendly Probiotics
Using Greek yogurt instead of mayonnaise introduces beneficial probiotics that support a healthy digestive system.
Packed with Vitamins and Minerals
This sandwich offers Vitamin D and B vitamins from the tuna, and fiber and antioxidants from the fresh vegetables.
Frequently asked questions
Yes, this version is very healthy. It uses fresh-cooked tuna, which is rich in omega-3s and lean protein, and substitutes creamy Greek yogurt for mayonnaise, reducing fat and adding probiotics.