Mediterranean Tuna Melt Sandwich
A wholesome Mediterranean tuna melt that combines lean protein, fresh veggies, and feta cheese on toasted bread. Quick, flavorful, and perfect for lunch, dinner, or meal prep, this sandwich is both satisfying and nutritious.
Equipment
- 1 Medium mixing bowl
- 1 fork or spoon for mixing
- 1 Large skillet or frying pan
- 1 spatula
- 1 Knife for slicing
Ingredients
- 1 5-oz can tuna in water, drained
- 1 tablespoon plain non-fat yogurt or light mayonnaise
- ½ lemon juiced
- ½ teaspoon dried oregano
- Salt and black pepper to taste
- 2 tablespoons red onion finely diced
- 5 cherry tomatoes sliced
- 3 baby carrots thinly sliced
- 5 grapes thinly sliced
- 1 tablespoon capers
- 1 tablespoon fresh parsley chopped
- 1 tablespoon hemp hearts optional
- 2 tablespoons crumbled feta cheese
- 2 slices sourdough bread or bread of choice
- 1 tablespoon butter or ½ tablespoon olive oil
Instructions
- Prepare the Tuna Mixture: Begin by draining the canned tuna thoroughly to remove excess water. Place the tuna in a medium mixing bowl. Add 1 tablespoon of plain non-fat yogurt or light mayonnaise, the juice of half a lemon, ½ teaspoon dried oregano, and a pinch of salt and black pepper. Using a fork, gently break up the tuna into small, even flakes. Mix thoroughly until the ingredients are well combined, creating a creamy, flavorful base for your sandwich.
- Incorporate Fresh Vegetables: Next, prepare the fresh vegetables and fruit for a burst of flavor and texture. Finely dice 2 tablespoons of red onion, slice 5 cherry tomatoes, thinly slice 3 baby carrots, and slice 5 grapes. Add all these ingredients to the tuna mixture. Sprinkle in 1 tablespoon of capers and 1 tablespoon of chopped fresh parsley. If desired, stir in 1 tablespoon of hemp hearts for extra protein and a subtle nutty flavor. Gently fold everything together until evenly distributed, ensuring the tuna salad remains light and airy. Taste the mixture and adjust the seasoning with additional salt, pepper, or lemon juice if needed.
- Assemble the Sandwich Base: Take 2 slices of your chosen bread, such as sourdough, and lay them on a clean surface. Spread the prepared tuna mixture evenly over one slice, making sure to cover the entire surface. Sprinkle 2 tablespoons of crumbled feta cheese on top of the tuna to add a tangy, creamy layer. Carefully place the second slice of bread over the top, pressing gently to hold the sandwich together without squeezing out the filling.
- Preheat the Skillet: Place a large skillet or frying pan over medium heat. Add 1 tablespoon of butter or ½ tablespoon of olive oil to the pan. Allow the butter or oil to heat fully, which usually takes 1–2 minutes, until it’s shimmering and slightly fragrant. This step ensures that your sandwich will toast evenly and develop a golden, crisp exterior.
- Toast the Sandwich: Gently place the assembled sandwich into the preheated skillet. Let it cook for 2–3 minutes on the first side without pressing too hard, allowing the bread to become golden and crispy while warming the filling. Carefully flip the sandwich using a spatula, and cook the second side for another 2–3 minutes, ensuring the feta slightly melts and the tuna mixture warms through. Adjust the heat if the bread browns too quickly.
- Slice and Serve: Remove the sandwich from the skillet and place it on a cutting board. Using a sharp knife, slice it diagonally or in half, depending on your preference. This step makes it easier to eat and presents it attractively. Serve immediately while warm, optionally with a side of fresh greens, sliced veggies, or a small fruit salad for a complete Mediterranean-inspired meal.
- Optional Storage: If you plan to save leftovers, transfer any remaining tuna mixture to an airtight container and store it in the refrigerator for 2–3 days. To enjoy later, toast fresh bread and assemble the sandwich as described. This makes the recipe ideal for meal prep or a quick grab-and-go lunch.
Notes
- Use canned tuna in water for a lighter, healthier option; draining thoroughly is crucial to avoid soggy bread.
- Non-fat yogurt can replace mayonnaise for a lower-fat version while keeping the tuna creamy.
- Fresh, crisp vegetables like carrots, cherry tomatoes, and grapes add texture and natural sweetness, balancing the savory feta.
- Toast the bread on medium heat to get a golden, crunchy exterior without burning.
- Optional hemp hearts or seeds can boost protein and add a subtle nutty flavor without overpowering the tuna.
- Adjust seasoning to taste, especially salt and lemon juice, to enhance flavors without masking freshness.
