Healthy Veggie Packed Tuna Salad Sandwich Even Fussy Eaters Will Love

Homemade Onion Buns and Tuna Salad for Sandwiches

Tuna is always perfect to have on hand for when you need something quick to make for dinner or lunch. Therefore, I always have some canned fish in my pantry. This tuna salad sandwich recipe is simple, delicious and loaded with veggies, moistened with reduced fat olive oil mayo, prepared mustard and dill for maximizing flavor. In this post, I’ll show you how to make this healthy fish sandwich so it comes out just right.

Ingredients You’ll Need for This Healthy Canned Fish Sandwich

Tuna – I use the ordinary chunk like tuna packed in water instead of fancier albacore tuna. Besides being more expensive, having more fat and calories, it also has three times the amount of mercury than smaller skipjack tuna that is used for canned light tuna.

Onion – I prefer using the sweeter Vidalia onion, but any variety can be used.

Cucumber – I recommend a seedless cucumber with the peels left on. Did you know it has just 16 calories and 4% of your daily potassium, 3% of your daily fiber and 4% of your daily vitamin C among its leading nutrients?

Reduced Fat Mayonnaise – I like the taste of reduced fat olive oil mayonnaise for fewer calories and as a healthier-based mayo alternative. However, you can substitute with plain Greek yogurt or cottage cheese from low-fat to a no-fat version.

Yellow Mustard – I prefer the milder and slightly tangy taste of yellow mustard over Dijon mustard that is bolder, spicier and has higher sodium.

Dill – I use dill weed powder, but you can substitute fresh.

Bell Pepper – You can select a yellow, red or green bell pepper that is packed with vitamin C, vitamin E, vitamin A, folate, potassium and other beneficial nutrients. Red bell peppers are the best with most vitamin C, followed by the yellow and then green variety. I had just the yellow one left in my refrigerator at the time I was hungry to make this sandwich.

Buns – You can use your favorite buns or bread, but I love this recipe served on my homemade onion buns.

Do try this easy tuna salad because it is a better alternative to less healthy processed sandwich meat. Please also share this canned fish recipe with your family and friends and do come back to my blog for more. You also may want to check out my recipe for a yummy hot tuna melt.

Tuna Salad for Sandwiches in Casserole Dish

Tuna Salad Sandwich

1 can (12.5 oz.) tuna, packed in water
1 ½ teaspoons of prepared yellow mustard
½ teaspoons of dill weed
1 seedless cucumber, unpeeled and grated
1/4 cup of Vidalia onion, finely chopped
6 tablespoons of reduced-fat mayonnaise
1 yellow bell pepper, finely chopped

  1. Toss drained, flaked tuna in your mixing bowl along with the onion, bell pepper and the grated cucumber (I use the coarse side of a box grater).
  2. Stir in the dill, mustard and mayonnaise to those other ingredients and mix thoroughly.
  3. Chill covered until ready to serve on a sandwich or as main dish salad.
  4. ENJOY!
Tuna Salad Sandwich
Prep Time
10 mins
Total Time
10 mins
 
My tuna salad sandwich recipe is simple, delicious and full of veggies with reduced fat olive oil mayo, prepared mustard and dill for flavor.
Course: Lunch, Main Dish Salad
Cuisine: American
Keyword: canned fish, healthy sandwich, tuna salad sandwich, tuna salad sandwich recipe
Servings: 8
Author: Mary Balandiat
Ingredients
  • 1 can 12.5 oz. tuna, packed in water
  • 1 ½ teaspoons of prepared yellow mustard
  • ½ teaspoons of dill weed
  • 1 seedless cucumber unpeeled and grated
  • 1/4 cup of Vidalia onion finely chopped
  • 6 tablespoons of reduced-fat mayonnaise
  • 1 yellow bell pepper finely chopped
  • Buns
Instructions
  1. Toss drained, flaked tuna in your mixing bowl along with the onion, bell pepper and the grated cucumber (I use the coarse side of a box grater).
  2. Stir in the dill, mustard and mayonnaise to those other ingredients and mix thoroughly.
  3. Chill covered until ready to serve on a sandwich or as main dish salad.
  4. ENJOY!
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