Tuna and Avocado Salad Sandwich

Name: Tuna and Avocado Salad Sandwich
Total time: 10 min
Yield: 1 people
Ingredients: 2 slices Whole grain bread; 4.2 oz Tuna in brine; 0.5 count Ripe avocado; 1 tbsp Lemon juice; 0.7 oz Red onion; 1 handful Baby spinach; 1 pinch Black pepper

PescatarianUnder 15 MinsHigh ProteinDinner • LunchAmerican • Mediterranean

Medium

10min

420kcal

1person

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A quick, creamy whole-grain sandwich packed with omega-3 and healthy fats.

Looking for a quick and healthy meal idea? This Tuna and Avocado Salad Sandwich is the perfect solution that fits the MIND diet principles. The recipe for this Tuna and Avocado Salad Sandwich combines healthy fats from avocado with high-quality protein from tuna. Why is this Tuna and Avocado Salad Sandwich so good for your brain? Because the MIND diet emphasizes whole grains, fish, and healthy plant fats that support cognitive function and memory. Instead of classic mayonnaise, we use a ripe avocado in this recipe, making the paste incredibly creamy and rich in vitamin E. Lemon juice not only prevents the avocado from browning but also adds a refreshing note that contrasts perfectly with the red onion. Baby spinach provides essential folic acid, creating a crunchy and healthy base. This is the perfect option for an express dinner after a long day when you don't have time to stand over pots but want to eat something nutritious.

Ingredients

2 slices Whole grain bread
120 g Tuna in brine (1 can)
0.5 pc Ripe avocado (about 80g)
1 tbsp Lemon juice
20 g Red onion (2 thin slices, minced)
1 handful Baby spinach (about 15g)
1 pinch Black pepper

Instructions

1
Drain the tuna in brine and transfer it to a small bowl.
2
Add the flesh of half a ripe avocado to the bowl and mash it with a fork together with the tuna until a creamy paste forms.
3
Mix the paste with lemon juice, chopped red onion, and black pepper.
4
Lightly toast the whole grain bread in a toaster or on a dry pan if you like crunchy bread.
5
Place fresh baby spinach on one slice, then spread the prepared paste over it.
6
Cover with the second slice of whole grain bread and serve immediately.