Tuna wholegrain sandwich

Tuna wholegrain sandwich with tuna, Greek yoghurt, celery, red onion and rocket – hearty, with plenty of protein, and quick to make for lunch or an evening meal.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 550 kcal per serving
• Protein: 50 g
• Fat: 15 g
• Carbs: 60 g

Ingredients

• 200 g tuna in its own juice
• 4 slices of wholegrain bread
• 50 g Greek yoghurt
• 1 stick of celery
• 1 red onion
• 1 handful of rocket

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Drain the tuna well and flake it loosely with a fork in a bowl.
2. Finely dice the celery and red onion and add them to the tuna.
3. Stir in the Greek yoghurt until the mixture is creamy but still chunky.
4. Lay out the wholegrain bread and spread the tuna mixture over two slices.
5. Top with the rocket and place the remaining slices of bread on top.
6. Cut the sandwiches in half diagonally and serve straight away.

Good to know

A sandwich like this is simple, satisfying and pleasantly fresh. Without much effort you've got something on the table that's practical and tastes properly good.

Swaps

Greek yoghurt → skyr (more protein, similar creamy texture) | wholegrain bread → wholegrain rye bread (often more fibre) | tuna → tinned wild salmon (more omega-3 fatty acids) | rocket → lamb's lettuce (milder, also provides folate)

Allergens

Contains fish, gluten and milk. Easy to adapt for children by using less onion; in pregnancy, tuna in moderate amounts is usual – not too often because of its mercury content. Contains: celery.