Elevate your lunchbox with this gourmet tuna sandwich on soy and linseed bread, which includes two of your five recommended daily serves of vegetables!
Ingredients
Tuna, canned in water, drained,
1 small can(s), drained and flaked
Red capsicum,
0.25 capsicum(s)
Spring onion,
1 medium onion(s), finely diced
Mayonnaise, reduced-fat,
3 teaspoon(s)
Soy and linseed bread,
2 slice(s)
Tomato,
1 small, sliced
Lettuce, any type,
1 cup(s), or 1-2 lettuce leaves
Cooking instructions
Combine tuna, capsicum, shallot and mayonnaise in a small bowl.
Spoon tuna mix over the bread and top with lettuce and tomato.
Add the other slice of bread to make a sandwich.
| Nutrition details per portion |
| Energy | 397.5 cal
1662.6 kJ |
| Total Fat | 10.6g |
| - Saturated Fat | 1.6g |
| - Monounsaturated Fat | 2.6g |
| - Polyunsaturated Fat | 5.0g |
| - Omega 3 Fat | 467.2mg |
| - Trans Fat | - |
| Cholesterol | 46mg |
| Sodium | 585.3mg |
| Total Carbohydrates | 36.1g |
| - Dietary Fibre | 9.6g |
| - Sugars | 14.2g |
| Protein | 34.3g |
| Potassium | 840.3mg |
| Iron | 3.3mg |
| Calcium | 120.1mg |
| Zinc | 2.3mg |
| Vitamin A | 256.1mg |
| Vitamin C | 150.0mg |
| Water | 334.7g |
| Magnesium | 72.1mg |
| Retinol equivalent | 256.1μg |
| Niacin equivalent | 16.0mg |