Tuna Avocado Sandwich

9.23.16 / Comment


Sandwiches are a classic lunchtime meal, but just because they are a basic go-to for most people doesn’t mean they need to be unhealthy. That’s why we like adding tuna to our sandwiches–when quality tuna is used, it’s a great source of protein and sustainable qualities. It’s important to use tuna that is sustainable caught, non-gmo, and BPA free, which is why we recommend to buy tuna in partnership with Monteray Sea Aquarium. They work with industry leaders to build awareness about the importance of purchasing ocean-friendly fish and seafood! We enjoy using Safe Catch tuna, as they test every single fish for mercury and only buy those that meet strict standards. Safe Catch is safe for infants, children, and pregnant women.

Fish and other seafood are healthful foods that are the primary dietary source for elongated omega-3 polyunsaturated fatty acids (PUFAs). Adequate intake of elongated omega-3 PUFAs during pregnancy, particularly docosahexaenoic acid (DHA), is essential for optimal fetal neurodevelopment and may also protect against other adverse perinatal and longer-term outcomes (1). In the past few years, expert panels have released consensus guidelines for DHA intake during pregnancy (1). Only about one-quarter of pregnant women in the United States are eating the amount of DHA recommended for optimal maternal and child health (1). However, fish may also be contaminated with methylmercury, a demonstrated neurotoxin to which the fetal brain is particularly sensitive. If you are pregnant, talk to your doctor for more information on mercury contents in seafood.

Tuna Avocado Sandwich
Prep time:
Cook time:
Total time:
Serves: 2 sandwiches
  • 1/3 avocado, mashed
  • 1-5 ounce can of solid white tuna
  • 2 tablespoons red onion, chopped
  • 1/2 cup celery, chopped
  • 1 teaspoon Dijon mustard
  • 1 tablespoon lemon juice
  • 1/4 teaspoon sea salt
  • Pepper, to taste
  • 1 small tomato, sliced
  • 4 slices of whole grain bread
  1. In a large bowl, add avocado, tuna, red onion, celery, and red onion. Stir well.
  2. In the same bowl, add Dijon mustard, lemon juice, salt and pepper, and combine.
  3. Place mixture on a slice of bread, top with a few tomato slices, and add another piece of bread on top to form a sandwich.
Serving size: 1 sandwich Calories: 270 calories, Fat: 7 grams, Saturated fat: 1 gram, Carbohydrates: 30 grams, Sugar: 6 grams, Sodium: 580 milligrams, Fiber: 6 grams, Protein: 23 grams, Cholesterol: 45 milligrams
You can add diced apple, almonds or your favorite nut or seed for a sweeter, heartier tuna salad.[br]Will keep up to 1 week in refrigerator.[br]Bread was included in the nutrition information.

(1) Bloomingdale, A., et. al. A qualitative study of fish consumption during pregnancy. Am J Clin Nutr November 2010 vol. 92 no. 5 1234-1240. 

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