Easy Tuna Sandwich made with chunky light tuna sauteed with spices, onions, and potatoes is simple to make even on busy weeknights.
Canned tuna sandwich has been a quick and simple meal to make as students. Out of necessity, this recipe that I created while we were living in England as students is still quite handy on busy days. Canned tuna is available in most places, making it a nutritious and healthy snack. This recipe takes only 15 minutes to prepare and cook. My son loves to cook this recipe because it takes him very little time and effort and is also very nutritious. He packs them with him to his college, to eat during his lab breaks.
Benefits of canned tuna:
Tuna is one of the healthiest meals one can make. A can of tuna is an excellent source of vitamin D, B6, and B12, has high levels of omega-3 fatty acids (HDL or ‘the good cholesterol), as well as iron, potassium, and iodine. While canned tuna is cooked, my recipe takes about 10-15 minutes to prepare and is both spicy and incredibly flavorful. This Easy Tuna Sandwich which is Indian-inspired can be made beforehand, refrigerated and reheated just before making it into a sandwich or panini.
Varieties of canned tuna:
- Albacore or white tuna has about 0.32 ppm (parts per million) of mercury.
- Canned light tuna has 0.12 ppm mercury, which makes it the safer choice for frequent portions.
The US Food and Drug Administration recommends keeping the consumption of albacore (white) tuna to under 4 ounces per week and skipjack (light) tuna to under 12 ounces per week, with lower consumption levels for children or women who are or may become pregnant.
Why you will love this Easy Tuna Sandwich:
- Chunk light tuna in water is packed with protein and has less calories
- Packed with veggies and spices
- Ideal for picnics and packed lunches for school
- No reheating necessary
- Quick and simple
How to make the Easy Tuna Sandwich:
- Heat the olive oil in a pan, add onions and sauté for a minute. Then, add the tomato and sauté for 2 minutes.
2. Add the drained tuna chunks.
3. Mix in the spices, salt, potato, cilantro and half a cup of water.
4. Cook on medium heat by covering the pan with a lid until the water has evaporated.
5. Spread the filling on toasted and buttered slice of bread and enjoy!
1. The tuna filling can be frozen for a couple of months or refrigerated in an airtight box for three days.
How to serve the Easy Tuna Sandwich:
Toast two slices of whole grain or multigrain bread. Butter a slice and spread the cooled tuna filling and place the other slice on top. These sandwiches are great on their own or when served with a salad such as the Persian Shirazi Salad or the Tabbouleh With Amaranth. The filling tastes complete by itself as it has onions, tomatoes, potatoes and cilantro in the recipe. If you prefer, you could put a slice of tomato, cucumber, onion and lettuce in this easy tuna sandwich. If you like quick fish recipes, then you could check out my Cilantro Fish which is also simple and easy to make.
Easy Tuna Sandwich
Equipment
- Stovetop
Ingredients
- 1½ tsp olive oil extra virgin
- 1 onion chopped
- 1 tomato chopped
- 5 oz light chunky tuna canned
- 1 potato peeled, chopped
- 1 tsp curry powder
- ½ tsp cumin powder
- ¾ tsp salt
- ¾ tsp ginger paste
- ¾ tsp garlic paste
- 4 sprigs cilantro
- 10 slices wholegrain bread
Instructions
- Heat the olive oil in a pan, add onions and sauté for a minute. Then, add the tomato and sauté for 2 minutes.
- Add the drained tuna chunks.
- Mix in the spices, salt, potato, cilantro and half a cup of water.
- Cook on medium heat by covering the pan with a lid until the water has evaporated.
- Spread the filling on toasted and buttered slice of bread and enjoy!
Notes
- Cool the filling before spreading on the toasted buttered slice of bread.
Nutrition
this is such a perfect weeknight recipe! thanks Kanchane!
so easy to make I literally made this in 15 minutes