Tuna packed in olive oil is so much better than water-packed, and this recipe will show you why. Instead of dry tuna that needs a lot of mayo or dressing, oil-packed tuna is soaking in flavorful fat and only needs a little tartness and seasoning.
Ingredients
- 1 5-ounce can tuna, oil packed
- 1 small Roma tomato, chopped
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon red pepper flakes
- 2 tablespoons fresh basil or parsley, coarsely chopped
- 1 slice whole-wheat rustic bread or a bagel
- 2 teaspoons mayonnaise
- 1/2 cup arugula, torn
- Salt and pepper
Preparation
- Drain the tuna (don’t press out all the oil, just pour it off). Discard the oil and place the tuna in a bowl. Stir in the tomato, lemon juice, red pepper flakes and basil or parsley.
- Toast the bread or bagel, spread with mayonnaise then top with the arugula while warm. Top with the tuna mixture, sprinkle with salt and pepper, and serve.
Serving Suggestion
This is a nutritious, quick and easy lunch for busy days, perfectly accompanied by baby carrots or celery sticks.
Nutritional Information
440 calories, 20 g. fat, 30 mg. cholesterol, 820 mg. sodium, 17 g. carbohydrate, 3 g. fiber, 46 g. protein
