Tuna Salad Sandwich with Olives and Capers
A vibrant, mayo-free tuna salad sandwich packed with Mediterranean flavors. Briny Kalamata olives, tangy capers, and a zesty lemon-olive oil dressing make this a quick, healthy, and satisfying lunch.
For 2 servings
Prepare the salad ingredients.
Thoroughly drain the 10 oz canned tuna in oil, pressing out excess liquid. Finely chop 0.25 cup kalamata olives and 0.25 cup red onion. Mince 2 tbsp capers. Zest and juice one lemon.
- Drain the canned tuna thoroughly.
- Finely chop the kalamata olives and red onion.
- Mince the capers.
- Zest and juice the lemon.
TIPDraining the tuna well prevents a watery salad and allows the other flavors to shine.Mix the tuna salad.
In a medium bowl, combine the drained tuna, chopped olives, minced capers, red onion, lemon zest, lemon juice, 3 tbsp olive oil, 0.5 tsp oregano, salt, and pepper. Mix gently until all ingredients are well distributed.
Toast the bread and assemble the sandwiches.
Toast 4 sourdough slices until golden brown and crisp. Spread the tuna salad evenly onto two toasted slices. Top with 2 cups of fresh arugula, then complete with the remaining toasted bread.
- Toast the sourdough bread until golden.
- Spread the tuna salad mixture onto two slices of toasted bread.
- Top with fresh arugula.
- Place the remaining two toasted bread slices on top to complete the sandwiches.
TIPFor extra flavor, lightly brush the sourdough bread with a little olive oil before toasting.Serve immediately.
Cut each assembled sandwich in half, if desired, for easier serving. Serve your tuna salad sandwiches promptly while the bread is still warm and crisp for the best texture and flavor.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Use high-quality, oil-packed tuna for a richer flavor, but adjust olive oil accordingly.
- 2Toast the bread well. A sturdy, crisp slice of bread is essential to hold the filling without getting soggy.
- 3For extra crunch, add some finely chopped celery or cucumber to the tuna salad.
- 4Let the tuna salad sit for 10 minutes before assembling to allow the flavors to meld.
- 5If you don't have sourdough, a sturdy whole wheat or rye bread also works well.
Adapt it for your goals.
Gluten free
Use your favorite gluten-free bread or serve the tuna salad in crisp lettuce cups.
low carbLow carb
Skip the bread and serve the tuna salad stuffed in an avocado or a hollowed-out bell pepper.
high proteinHigh protein
Add one chopped hard-boiled egg or 1/4 cup of chickpeas to the tuna mixture for an extra protein boost.
quickQuick
Use pre-chopped olives and onions from a salad bar to cut down on prep time.
Why this is on our healthy list.
Excellent Source of Lean Protein
Tuna is a fantastic source of high-quality protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
Rich in Omega-3 Fatty Acids
Tuna provides beneficial omega-3 fatty acids, which are known to support heart health and brain function.
Heart-Healthy Fats
By using olive oil instead of mayonnaise, this sandwich is rich in monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease.
Contains Antioxidants
Kalamata olives, capers, and arugula are good sources of antioxidants, which help protect your body's cells from damage.
Frequently asked questions
Yes, it's a very healthy option. It uses olive oil for healthy monounsaturated fats instead of mayonnaise, and is packed with lean protein from the tuna. The olives, capers, and arugula add vitamins and minerals.
