The Ultimate Fresh Tuna & Tomato Whole Wheat Sandwich

This revitalized classic brings together the beloved combination of tuna and tomato on wholesome whole wheat bread, elevated with the crispness of cucumber and a hint of fresh dill. Perfectly balanced and satisfying, it's an ideal choice for a nutritious and delicious meal.

Prep Time 27

Total Time 27

Servings 6

Ingredients

For the Sandwich Filling:

300 g Canned Light Tuna in water drained well
75 g Low-Fat Quark or plain low-fat Greek yogurt
720 g Ripe Tomatoes approx. 6 medium, cored, seeded, and diced (approx. 1/2-inch pieces)
75 g Cucumber approx. 1/2 small, peeled if desired, finely diced (approx. 1/4-inch pieces)
1.5 tablespoons approx. 4-5g Fresh Dill, finely chopped
1.5 - 2 tablespoons 22.5ml - 30ml Fresh Lemon Juice
½ teaspoon Salt (or adjust to taste)
Freshly Ground Black Pepper to taste

For Assembly:

12 slices Whole Wheat Bread approx. 35-40g per slice
180 g Lettuce Leaves e.g., Romaine or Butter Lettuce, approx. 12 large leaves, washed and dried

Instructions

Prepare the Vegetables: Wash and prepare all your vegetables as described above. Ensure lettuce leaves are thoroughly dried to prevent a soggy sandwich.
Combine Filling Ingredients: In a medium mixing bowl, flake the drained tuna with a fork. Add the low-fat quark (or Greek yogurt), diced tomatoes, diced cucumber, and chopped fresh dill.
Season the Filling: Gently stir in the fresh lemon juice. Season with the ½ teaspoon of salt and freshly ground black pepper to your taste. Mix gently until all ingredients are just combined – be careful not to overmix, as this can make the tomatoes release too much liquid.
Assemble the Sandwiches: Lay out six slices of the whole wheat bread on a clean work surface. Evenly divide the tuna and tomato mixture among these six slices, spreading it close to the edges.
Add Lettuce and Complete: Neatly arrange two large lettuce leaves on top of the tuna mixture on each slice. Top with the remaining six slices of whole wheat bread.
Serve: For best presentation and easier eating, slice each sandwich diagonally in half with a serrated knife. Serve immediately.

Notes

Estimated Nutritional Information (Per Sandwich - 1 of 6 servings):

Please note: These are calculated estimates based on average ingredient values and can vary in practice based on specific brands, exact portion sizes, and any modifications to the recipe.

Calories: Approximately $303 kcal$
Protein: Approximately $27.1 g$
Total Fat: Approximately $5.0 g$
Saturated Fat: Approximately $1.1 g$
Total Carbohydrates: Approximately $39.5 g$
Dietary Fiber: Approximately $8.6 g$
Sugars: Approximately $7.7 g$ (mostly naturally occurring from tomatoes and bread)
Sodium: Approximately $622 mg$ (This value now includes approximately ½ teaspoon of added salt to the filling for the entire batch. The total sodium can still vary based on the specific bread and tuna brands used. To adjust sodium further, consider these components and the amount of added salt.)

Key Nutrient Highlights (Approximate Values):

This sandwich is a good source of lean protein and dietary fiber. It also provides Vitamin D, Vitamin B12, Selenium, and beneficial amounts of Vitamin C, Vitamin K, and Potassium.