Crunchy And Creamy Tuna Sandwich
2 mins read

Crunchy And Creamy Tuna Sandwich

We can all relate to the challenges that we sometimes face when trying to get our kids to eat healthy meals.  And as moms and registered dietitians ourselves, we can tell you that we are not immune to these struggles (if only!).  And lately we have received several research articles summarizing the importance of kids eating fish. Honestly, we thought the day when our seafood-fearing kids would eat fish would never come.  So you can only imagine my surprise (and delight!) when I was eating my version of a tuna sandwich and my daughters stopped in the middle of their play date to ask for a bite.

When my daughters took a bite I flinched slightly, prepared for the expected, “Ick!” And guess what?  I got two yums!  This sandwich was a hit!  So much so that the two other kids at our house asked me to make them a sandwich too.  S-C-O-R-E!  Apparently it was the creamy avocado and the crunchy cucumber that first lured them in!

The great news is that it’s healthy for us too, not just our kids, and it’s super simple to make!


Crunchy & Creamy Mediterranean Sandwich

Serves 1


1 slice whole wheat bread

1/8 cup fresh arugula

¼ cup diced tomatoes

¼ cup diced cucumber

¼ cup diced avocado

½ can tuna (chunk light variety to keep the mercury down, canned in water to minimize the calories )

Spray of olive oil

Salt and pepper to taste


Place bread in toaster and heat until golden brown, around 350 degrees for 7 minutes.

In a small bowl, add tomatoes, cucumber, avocado, tuna, salt and pepper. Spray the olive oil and mix until evenly distributed.

On the toast place the fresh arugula first, then the tuna and veggie mixture on top. Serve and enjoy!

Nutrition Facts:

232 Calories, 19 g Carbohydrates; 11 g Fat, 17 g Protein, 2g Saturated Fat, 7 g Monounsaturated Fat, 0 g Trans Fat, 30 mg Cholesterol, 362 mg Sodium: 362 mg, 7 g Sugar, 6 g Fiber

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