Category — Fish

A while ago I wrote about making Tuna Fish Sandwiches with White Beans. That recipe was a switch from the standard tuna fish sandwich. The recipe I am sharing today begins with the more common tuna fish plus mayonnaise mixture but includes an ingredient you might not have considered using plus toppings to create a whole new experience.

Get creative to avoid having the same old same tuna!

Start out by making tuna fish salad with a twist. The secret ingredient is curry powder. This spice adds lots of good flavor and that in turn allows you to save calories by cutting back on the mayonnaise.

Ingredients:

1 can Albacore Tuna (white meat) ~130 calories

1Tbsp. Low Fat Mayonnaise ~15 calories

1/2 tsp. curry powder ~ 3 calories

Break up the tuna into small pieces with a fork. Add all the ingredients to a small bowl and mix well.

This mixture will make enough tuna for 2 sandwiches. (~74 calories per serving without the bread)

Now if you’d like to jazz up the tuna fish mixture a bit and make a more interesting sandwich, I recommend you add a couple of toppings. First start out with a low calorie sandwich thin (whole wheat by Arnold, Pepperidge Farm, and other companies) if you’d like to minimize your calorie intake. Otherwise look for a freshly made whole grain bread for extra flavor.

Spread tuna fish on each piece of bread. Sprinkle with a little Reduced Fat Shredded Mexican 4 Cheese Blend or other reduced fat cheese (2 Tbsp. total or one tbsp. for each slice). Now bake or broil in a toaster oven for just a little while till the cheese begins to melt. Top each sandwich half with some avocado slices (~1/4 small to medium avocado, which would be about 70 calories depending on the size of the avocado).

If you follow the ingredient amounts and use a low calorie sandwich thin, then the total calorie count for this meal (two slices of bread, each slice topped with tuna fish, cheese, and avocado) comes to approximately 300-350 calories or so.

I like this sandwich. It’s easy to make and tasty. Plus it has lots of protein, dietary fiber, and some healthy fat. Hope you like it too!

Have I got an easy healthy dinner recipe for you today! If you’ve been reluctant to prepare fish because you didn’t know how, relax.. it’s easy. All you need are fish fillets (salmon in this instance), a few healthy ingredients, and a little bit of time. As a general rule, fish tends to cook fast so it doesn’t take long at all to prepare this tasty dish.

This particular recipe calls for using about a cup of plain yogurt, one-fourth cup honey, the juice of one lime, and some fresh or ground seasonings to make a sweet yet tart sauce. Simply cover the fish fillets with the sauce and bake in a 350 degree oven. Thin fillets of fish will bake in about 10-20 minutes or so. When the salmon flakes easily and has an enticing aroma it should be done.

Serve this meal along with a side dish of brown rice (maybe some you’ve prepared ahead of time) or quick cooking couscous (especially whole wheat couscous) or quinoa and a vegetable. There you go. An easy healthy dinner recipe in less than 30 minutes!