A Chilean tuna sandwich is drained canned tuna mixed with ricotta, mayonnaise, onion, celery, capers, lemon juice, dill, and cilantro, spread over lettuce on toasted sandwich bread and topped with another slice. It takes 10 minutes of preparation and 2 minutes of toasting, and serves 2.
A fresh, versatile snack between meals, good with just mayonnaise or with your favorite add ins.
How to Make a Tuna Sandwich?
Use the tuna you prefer, ideally solid chunks, packed in olive oil or water, or a mix of both. Drain it well so the filling is not soggy.
Nutritional Information
Each tuna sandwich contains approximately 350 kcal, 30 g of carbohydrates, 15 g of fat, 20 g of protein, 3 g of fiber, 3 g of sugars, 40 mg of cholesterol, and 450 mg of sodium. These values are estimates and may vary depending on ingredients and portion sizes.
Chilean Tuna Sandwich Recipe
Preparation: 10 minutes
Cooking: 2 minutes
Servings: 2
Ingredients
- 180 g (6 oz) of canned tuna
- 80 g (⅓ cup) of ricotta
- 2 tablespoons of mayonnaise
- 2 lettuce leaves
- 1 celery stalk, chopped
- 1 tablespoon of capers
- 1 tablespoon of lemon juice
- 1 pinch of dill
- ¼ onion, chopped
- Chopped cilantro
- 4 slices of sandwich bread
- Fine salt
- Black pepper
Instructions
- Open the tuna and drain the liquid, whether water or oil. In a medium bowl, flake the tuna and add the ricotta, mayonnaise, onion, celery, capers, lemon juice, dill, and cilantro. Season with salt and pepper and stir gently with a wooden spoon.
- Toast the 4 slices of bread over gentle heat and keep warm. Wash and drain the lettuce, place it on 2 slices of toast, spread the filling, and top with another slice, pressing gently to level it without spilling. Serve right away, on its own or with a tomato or green salad.
Additional Tips
Press gently
Press the top slice gently to level the filling without squeezing it out the sides.
Mind the salt
Capers and tuna are already salty; taste before seasoning.
Healthier bread
Whole wheat, rye, or multigrain bread adds fiber and has a lower glycemic index.
Lighter filling
Replace some mayonnaise with unsweetened Greek yogurt, hummus, more ricotta, or avocado.
| Original ingredient | Substitute | Ratio | Flavor note |
|---|---|---|---|
| Mayonnaise | Greek yogurt | 2 tbsp | Lighter, tangy |
| Ricotta | Avocado | 80 g | Creamy, healthy fats |
| White bread | Whole wheat bread | 4 slices | More fiber |
| Tuna in oil | Tuna in water | 180 g | Fewer calories |
Frequently Asked Questions (FAQs)
1. Which other breads work well?
Whole wheat, rye, or multigrain bread add more fiber, which helps balance the fat in the filling, and have a lower glycemic index.
2. Should I use tuna in oil or water?
Either works, or a combination. The important thing is to drain the liquid well before using the tuna.
3. Can I replace the mayonnaise to cut calories?
Unsweetened Greek yogurt or hummus keep it creamy. You can also use less mayonnaise with a little more ricotta or some avocado.
4. Why add dill and capers?
Capers add a salty, tangy note, and dill adds a fresh, slightly anise flavor that pairs well with fish and mayonnaise.
Benefits of Tuna
Tuna is rich in omega 3 fatty acids such as EPA and DHA, which support heart and brain health, and it is an excellent source of lean protein.
Did You Know?
Eat tuna in moderation as part of a balanced diet and choose sustainable sources, since some tuna species are at risk from overfishing.
How to adapt this recipe to a vegan or vegetarian version?
How to adapt this recipe to a gluten-free version?
How to adapt this recipe to a keto (ketogenic) version?
Recommended
- Classic Tuna Stuffed Eggs Recipe
- Tuna Antipasto Recipe
- Tuna and Cream Pasta Recipe
- Chilean Sandwich de Miga Recipe
