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Not the Same Old Tuna Sandwich

If you are a busy person, constantly on the go, with thousands of thoughts in your mind and slashes in your profession, you will eventually succumb to the pressures of eating tuna from a can.

I have absolutely nothing against canned tuna but the quality varies greatly with the brand that produces it. Unlike other canned meats (corned beef, vienna sausage, spam…), the product here is usually very faintly altered. The process is quite simple: These massive fishing boats have impressive frozen storage areas that keep the whole fresh fish frozen to the core, these are then thawed and inspected for quality, cleaned and pre-cooked or steamed. The fish is then cleaned once more before being separated: the loins will be used for the premium stuff and the rest for the chopped styles. This is when the brand comes into play as they will have their own preferences of oils, spices, styles, etc. Moreover the fish itself may vary, you will see names like Yellowfin, Albacore, Bluefin, etc, plastered on labels (but Albacore is the only one that can be considered white meat).

Canned tuna is a great alternative to any meal, because its packed with good nutrients and muscle-building protein, but it has gotten a bad reputation in the past years because of rising mercury level (affecting most seafood) and the sustainability of its fishing is usually questioned. However I am not an expert on any of those subjects, so all I can say is don’t over do it (lets keep it to 2-3 cans a week) and, as much as possible, buy from companies that practice sustainable fishing. On the weight loss side, stick to the “pure” styles, those that just conserve the fish in brine or good olive oil, because the more intricate the flavour, the more ingredients have been added, the more calories for your little belly ( i use little as a term of endearment).

So with all the above health benefits, why the hell do you put 4 tablespoons of store bought, fat filled, sugary sweet, mayonnaise in the mix, add in some sweet gherkins and lather the whole thing on square white bread????

If you are going to eat a tuna sandwich, a staple in any households, try your hand at a healthier alternative.

The Better Tuna Sandwich

Start off with half an avocado as your base, mashed up real well with the help of extra virgin olive oil. add in some very finely diced: a quarter of a red onion, 2 thumbs size celery sticks, tomato skins and a little bit of chopped apple. To that add in a can of Tuna kept in olive oil. Taste the whole thing then season.

Toast a nice nutty whole grain bread and spread a tiny teaspoon of Dijon mustard on top. Load it with your tuna mix, maybe a little greens, some salt, some pepper and some lightly shaved aged parmesan.

And then add some mayonnaise.

I’m obviously kidding.

But if you do like mayonnaise, i myself love the stuff, make it yourself. It’s so easy: egg yolks + olive oil + seasoning + a strong whisking arm. Use sparingly. A teaspoon will do the trick.

88 COMMENTS

    1. Rainey July 2, 2012 at 8:44 am

      I’m in love with tuna. Thanks for this, chef! :)

    Reply
      1. Erwan July 20, 2012 at 2:10 am

        thanks Rainey!

      Reply
    1. Cory July 2, 2012 at 8:48 am

      Thanks, chef!

    Reply
    1. Dan July 2, 2012 at 9:02 am

      I don’t eat avocado but i will give this one a try….good job chef!

    Reply
      1. Erwan July 20, 2012 at 2:08 am

        thanks Dan.

      Reply
    1. Danielle Alamares July 2, 2012 at 9:56 am

      My Inay would definitely love this! Every time I tryout your recipe, she always tells me, “Chicken na naman.. Wala bang tuna?” haha! I gotta make this for her later. Thanks! ;-)

    Reply
    1. Michelle July 2, 2012 at 10:14 am

      I think this would do well without the mayo. You don’t wanna be overpowering the natural sweetness of the avo.

    Reply
      1. Erwan July 20, 2012 at 2:01 am

        avo and mayo actually work well together. in small quantities.

      Reply
    1. Vera July 2, 2012 at 11:40 am

      You’ve a new opening for your video! Thanks for the alternative tuna sandwich recipe :)

    Reply
      1. Erwan July 20, 2012 at 1:57 am

        yup! for a while now haha :)

      Reply
    1. Ernest July 2, 2012 at 1:43 pm

      Thanks for the video! Is there a healthier alternative for Egg Sandwich too? :)

    Reply
      1. Erwan July 20, 2012 at 1:47 am

        yup just dont put mayo haha and keep to whole grain bread

      Reply
    1. Esther July 2, 2012 at 1:51 pm

      Thanks for the recipe Erwan. I love that u have substituted mayo with the healthier avocado. Looking forward to more healthy recipes.

    Reply
      1. Erwan July 20, 2012 at 1:46 am

        great glad to hear that thanks!

      Reply
    1. gigi July 2, 2012 at 5:07 pm

      I don’t like avocado,is there an alternative?thanks :)

    Reply
      1. Erwan July 20, 2012 at 2:15 am

        haha learn to like them, they are good for you

      Reply
    1. gigi July 2, 2012 at 5:08 pm

      I don’t like avocado, is there an alternative?thank you:)

    Reply
    1. Lei July 2, 2012 at 7:24 pm

      I love Tuna Sandwich…Is there any particular brand of tuna that you recommend? What brand of tuna did u use on this recipe?

      Thanks

    Reply
      1. Erwan July 20, 2012 at 2:10 am

        i like different kinds from Casino or even Century

      Reply
    1. liz July 3, 2012 at 8:44 am

      perfect! i have avocadoes! :) thanks for the awesome recipe!

    Reply
      1. Erwan July 20, 2012 at 2:00 am

        how did it go?

      Reply
    1. Anna Lesyl July 4, 2012 at 12:03 am

      lovely!!! youre the best Erwan!! (:

    Reply
      1. Erwan July 20, 2012 at 1:57 am

        thanks anna

      Reply
    1. haki July 4, 2012 at 3:19 am

      do u use century tuna lite?

    Reply
      1. Erwan July 20, 2012 at 1:55 am

        nope

      Reply
    1. Venice Naval July 4, 2012 at 4:10 pm

      Nice chopping board! Where did you bought that? And you knife too! haha

    Reply
      1. Erwan July 20, 2012 at 2:10 am

        all my knives are from japa. the chopping board was a gift.

      Reply
    1. Gina July 5, 2012 at 3:23 am

      You must try that Vegan Mayo- soya/taho based. Now if I can just find where I saw that recipe.

    Reply
      1. Erwan July 20, 2012 at 2:04 am

        yes ive tried that before.

      Reply
    1. David July 5, 2012 at 4:26 am

      I’ m your fan… I’ve tried this but I used Tuna in water, then i added the olive oil… very yummy!

      Thank you for sharing your talent Erwan.

    Reply
      1. Erwan July 20, 2012 at 1:57 am

        that works just as well :)

      Reply
    1. Darwin July 5, 2012 at 9:22 am

      Looks great chef, I loved that you added avocado to the sandwich brings it to a whole new level.

      Thanks chef :-)

    Reply
      1. Erwan July 20, 2012 at 1:53 am

        thanks Darwin

      Reply
    1. rooz July 5, 2012 at 3:53 pm

      This is a winner dude! already figured out what makes our tummy happy this weekend! Thanks for sharing!

    Reply
      1. Erwan July 20, 2012 at 1:47 am

        thanks buddy! how did it go?

      Reply
    1. Analyn July 9, 2012 at 12:54 pm

      Vegenaise could also be another option besides mayo…but using avocado is brilliant!

    Reply
      1. Erwan July 20, 2012 at 1:51 am

        ya im not a fan of that

      Reply
    1. ann July 13, 2012 at 5:13 am

      this looks good! but is it true, avocado is high in cholesterol?

    Reply
      1. Gina July 16, 2012 at 2:08 am

        @ann- yeah, avocado is high in cholesterol but just the good ones :)

      Reply
        1. Erwan July 20, 2012 at 2:12 am

          bingo

        Reply
    1. pepperpotts July 17, 2012 at 1:32 pm

      i substituted apple with cucumber and did not add celery, taste real good! thanks!

    Reply
      1. Erwan July 20, 2012 at 2:03 am

        good job

      Reply
    1. nikki July 21, 2012 at 12:25 pm

      any recommendations where i can get good whole wheat bread

    Reply
      1. Erwan July 31, 2012 at 2:17 am

        most good bakeries, try rustans rockwell

      Reply
    1. Jude Quinain July 24, 2012 at 12:18 pm

      Hi Sir Erwan :) I’m just wondering what is a Dijon mustard? And where can I get it? I’m pretty curious. Thanks! And btw, you inspire me and my friends to have a healthy living. Thanks a lot! God speed

    Reply
      1. Gina July 25, 2012 at 1:47 am

        @jude- just in case Erwan won’t be able to answer your question. Dijon Mustard is French mustard, it is widely available in the market like SM. They usually carry the Grey Poupon brand (http://ninecooks.typepad.com/.a/6a00d83451fa5069e20168e6435712970c-800wi)
        With Dijon they used verjuice instead of vinegar. :) It can last for a few months depending on storage :)
        Hope that helps.

      Reply
        1. Erwan July 31, 2012 at 1:57 am

          thanks Gine, much appreciated.

        Reply
      1. Erwan July 31, 2012 at 2:21 am

        its mustard from Dijon :)

      Reply
        1. Jude July 31, 2012 at 4:36 am

          Thanks Miss Gina and Sir Erwan :D

        Reply
    1. Chase Song July 25, 2012 at 1:16 pm

      dang! i just saw ths blog and im lovin it so dope! Im used to be a fat guy before ranging 200kg and im starting lose my weight. Seeing ths blog feels like im reimburse more to lose weight. Thanks, To lose weight does not mean not to eat delicious food its going to right option. Thanks for inspiring us. I will make ths recipe for my sisters “BAON” lol ur dope. I wanted to become a chef dope thanks

    Reply
      1. Erwan July 31, 2012 at 2:37 am

        thanks Chase.

      Reply
    1. ghel July 31, 2012 at 5:34 am

      so delicious!

    Reply
      1. Erwan August 14, 2012 at 10:09 am

        thank you :) :)

      Reply
    1. Beeps July 31, 2012 at 7:57 am

      I use to be like 245lbs, and it is really hard work and all the discipline that is needed to get that fats out. This simple recipe is great! additional stuff for my low carbo diet. Cheers!

    Reply
      1. Erwan August 14, 2012 at 9:58 am

        awesome, cheers beeps

      Reply
    1. http://runningenthusiast.net/ July 31, 2012 at 2:26 pm

      thanks for the recipe. at least i won’t get tired of the usual tuna sandwich that i make. :)

    Reply
      1. Erwan August 14, 2012 at 10:14 am

        go for it :)

      Reply
    1. Shinnie August 2, 2012 at 2:26 pm

      Whats the title of the song you got at the background?

    Reply
    1. H August 14, 2012 at 10:33 am

      now i’m hangreeeeehh lol thanks for the recipe erwan =)

    Reply
      1. Erwan September 4, 2012 at 5:42 am

        thanks H

      Reply
    1. Claudine August 14, 2012 at 11:20 am

      you inspire me to eat healthier your food blogs. I love your tuna recipe, will definitely serve this to my hubby. =)

    Reply
      1. Erwan September 4, 2012 at 5:50 am

        merci

      Reply
    1. Tessa August 21, 2012 at 10:28 am

      I just tried it today. It was awesome even without celery!! Deliciously good and satisfying, I paired it with a carrot juice and it even makes me feel healthier.Cheers from Singapore!

    Reply
      1. Erwan September 4, 2012 at 5:54 am

        MERCI!!

      Reply
    1. Jake August 27, 2012 at 8:45 am

      A revelation !! This is awesome. Tried it a few hours ago. I’m never going back to the old tuna sandwich. Keep it up, chef !

    Reply
      1. Erwan August 30, 2012 at 8:21 am

        thank you so much, i appreciate it

      Reply
    1. Bash navarro September 6, 2012 at 3:19 am

      Why dont you open a restaurant? It’ll sure be great. And did you study culinary?

    Reply
    1. Sheila Yee September 7, 2012 at 4:57 pm

      Erwan, do you know where I can buy Ezekiel bread? Or do you reckon making your own? Thank you! Love your food blogs!

    Reply
    1. Juelz Salazar September 26, 2012 at 5:42 am

      Erwan, can i substitute corned tuna…instead of tuna in olive oil..? thanks a lot…love your recipes…^_^

    Reply
      1. Erwan October 3, 2012 at 2:14 am

        Sure

      Reply
    1. Nerissa Bautista September 26, 2012 at 6:26 am

      Hi Kuya Erwan!

      What kind of tuna I should put on the salad? Can I just put century tuna (for the tuna)? Thank you. Looking forward to try this. And I wish you’ll have your own cooking show. God Bless You, Chef! :)

    Reply
      1. Erwan October 3, 2012 at 2:12 am

        Yup that’s fine

      Reply
    1. Marlou October 3, 2012 at 5:35 pm

      Here are the HEALTH BENEFITS of AVOCADO:

      http://ph.she.yahoo.com/natural-wonders-avocado-033248594.html

    Reply
      1. Erwan October 15, 2012 at 9:45 am

        thanks!

      Reply
    1. Marifi October 9, 2012 at 10:26 am

      i love avocados! i’m gonna try this next time … with the mayonnaise (kidding :D)

    Reply
      1. Erwan October 15, 2012 at 10:07 am

        thanks Marifi!

      Reply
    1. Aubrey October 20, 2012 at 12:01 pm

      Most people i know, including my family, we would make big servings of these spreads so we can keep the rest in the fridge to save the hassle of doing another batch the next day(s).

      Q: is it ever OK? :| i mean, esp. with your recipe, is it still healthy to consume two days after you made it?

      PS. I’m trying this tonight.

    Reply
      1. Erwan October 31, 2012 at 4:44 am

        i never keep anything more than a day

      Reply
    1. dixie October 20, 2012 at 4:22 pm

      this one is perfect! i never thought avocado can go so well with tuna, and i love avocados! will be trying this tomorrow as my baon / snack for our tennis tournament! thanks erwan!

    Reply
    1. Alodia Bethel November 7, 2012 at 12:16 am

      Wow… so THAT’s why my tuna salad gets watery the next day, it’s because of the tomato’s pulp! Will definitely take out the pulp next time. Thanks for this Erwan, I’ll practice tuna sandwich sans mayo. :/

    Reply
      1. Erwan November 20, 2012 at 2:58 am

        yes!

      Reply
    1. Kat December 27, 2012 at 10:50 am

      Wow, this is definitely something new. Awesome! :)

    Reply
    1. ellay January 9, 2013 at 8:46 pm

      I love each and every ingredient in this sandwich..So delicious and healthy (gosh I’m HUNGRY)..The bOyfriend and I love to eat tuna sandwich!! Thanks for sharing the idea of pulsing other veggies along with it (^_-)-**.. I love what you share with us and I can’t wait to see just what you’ll post next…gOd speEd

    Reply
    1. Aileen January 22, 2013 at 5:03 pm

      got all the ingredients. will definitely prepare this tomorrow. continue posting for more recipes. thanks!

    Reply
    1. katie March 1, 2013 at 12:13 pm

      I made this today and it is amazing. Everyone should try it!!

    Reply
    1. Ryan March 1, 2013 at 10:55 pm

      will this keep? i mean, can i make a big bowl and stuff it in the fridge? i need a recipe that i could just pull out of the refrigerator and whip on a bread. please help. :)

    Reply
    1. pearl April 24, 2013 at 3:35 am

      easy to make… look soo yummy…. i want to try this.. thanks for sharing ur recipe… gbu

    Reply
    1. pcso June 3, 2013 at 8:22 am

      gonna try this tonight. hope i get it right. :D

    Reply
 

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about THE FAT KID

I gained weight because of a sedentary lifestyle and overly indulging in foods I knew were bad for me, eating out too often, taking the easy route (microwavable dishes) and not caring what went in my body, before I knew it reached 240 lbs. I lost weight through pure dedication, tireless hours of hard work and yes, food. I cooked my way to fitness, making sure to only feed myself tasty well prepared dishes with all the right stuff, the perfect fuel, taking me down to 150lbs. Of course I indulge from time to time, as the fat kid still lurks inside of me; here you will find a little bit of everything for the sole purpose of sharing my passion for food and life.

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