Although I have been blogging for almost three years, I don’t think I have ever posted a sandwich recipe before, mainly because I had so many other recipes I wanted to post.

However, when I posted the menu of what I usually eat, I mentioned the Tuna Salad Sandwich and Lettuce Salad with tuna, which I eat in the evenings.  I then realized that I had never posted the recipe, so I decided to post it so that people seeing my menu will not go and make sandwiches packed with mayonnaise.

As shown in the Mediterranean Diet, eating fish 2-3 times a week can lower your risk of many health conditions such as heart disease. Most fillet fish are expensive even to eat once a week, so adding canned tuna salad to your lunch or dinner repertoire is an easy way to help get in those servings.

This tuna salad is not the usual one which is packed in mayonnaise but I made my own version keeping it light and healthy. I used tuna in water which has less fat than the one in oil and lots of other ingredients to flavour it.

You can prepare sandwiches from the evening, wrap them in cling film and take them for lunch at work the next day or for the children to take to school for lunch.  If you have leftover salad you can keep it in a tupperware or covered with cling film in the refrigerator for 2 – 3 days.

The recipe is included in my cookbook.

The second tuna salad is one I eat quite often again for dinner but as I do not have a light box and take all my pictures with natural light, I do not have a picture of this salad.

I usually eat this salad as a main dish for supper and believe me it is very filling.  I use canned tuna and most of the vegetables and herbs shown in the list with a few variations, depending on what I have at home.  However, the ones I always use are the lettuce leaves, spring onions, dill and parsley.

Instead of eating a slice of bread with your salad, you can toast a slice of bread or pita and cut it into small cubes are add it like croutons.

Lettuce Salad with Tuna

Serves:  1

  • 1 can (160 grams) of tuna fish packed in water
  • Tender lettuce leaves (as many as you like)
  • 1 tablespoon dill, finely chopped
  • 1 tablespoon fennel fronds, finely chopped
  • 1 tablespoon parsley, finely chopped
  • 4 – 5 cherry tomatoes, halved or 1 small tomato
  • 1 small cucumber (about 1/2 cup) cut into slices
  • 1 spring onion, only the white part, chopped or half red onion, cut into slices
  • 1 teaspoon capers

Other optional ingredients:

  • 1 slice bread or pita, toasted
  • Baby Rocket, as much as you like
  • Baby spinach (optional)
  • Bell Peppers (various colours, red, green, yellow, orannge)
  • 2 – 3 Kalamata Olives

Salad dressing

  • 1 tablespoon olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon mustard
  • A pinch of salt
  • Freshly ground black pepper
  • 1/2 tsp oregano
  • 1 small clove garlic (optional)


Put all the salad dressing ingredients in a food processor (if you add the garlic) or a shaker and mix to combine.

In a large bowl cut the lettuce into big pieces with your hands, add the remaining vegetables of your choice and tuna.

Add the croutons and sprinkle with freshly grated black pepper, add as much salad dressing as you like and mix.

Note:  You can make a larger amount of salad and keep it in the refrigerator without adding the salad dressing, for a day or two.

Kopiaste and Kali Orexi!

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4 Comments on Healthy Tuna Salad Sandwich and Lettuce Tuna Salad

  1. BenHerrera says:

    Haha! I just had a tuna salad today! But instead of lettuce I made it with whole-wheat pasta leftovers and canned mix vegetables. Great minds think alike, right? Now I am ready to go back for seconds. hehe.

  2. 5starfoodie says:

    Two great tuna salads! I would like to try the lettuce one as it is a new one for me!

  3. […] with a salad.  I served it with a Lettuce Salad without the […]

  4. Hi Michael. I am really glad that you are following the Mediterranean Diet and keep it up, as you will not only loose weight but you will see your health improving as well. I, personally, am not taking any cholesterol pills any more and my physical condition is improving day after day. Don't forget to exercise, even walking half an hour a day is very good for your health. I'd love to hear from you again, especially after you get some good results.

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