Mediterranean Tuna Sandwich [Bulkbites.com]

• Servings: 1
• Time: 10 minutes

Mediterranean tuna sandwich is a simple, easy to make breakfast recipe. Tuna is a favorite ingredient for muscle building recipes loaded with lean protein, good fat and minerals. I use multigrain bread slice to make this sandwich as it does better fit my diet. Herbs and lemon zest provide this sandwich a Mediterranean touch and flavor. Try this sandwich either for breakfast or in snack time and boost your protein intake for proper muscle growth.

Nutrition

• calories: 380
• protein: 34
• carbs: 37
• fat: 11
• saturated fat: 4.13
• polyunsaturated fat: 0.53
• monounsaturated fat: 2.55
• cholesterol: 50
• sodium: 695
• potassium: 298
• dietary fiber: 1.12
• sugars: 0.64
• vitamin a: 54
• vitamin c: 5
• calcium: 347
• iron: 3
• magnesium: 0
• complex carbs: 35.24
• other fats: 3.79

Ingredients

• 2 slice thin Whole Wheat Bread
• 1 oz Fish, tuna, light, canned in water, without salt, drained solids
• 1 medium Bell pepper (green/yellow/red)
• 1 tsp Lemon rind, grated
• 1 wedge yields Lemon juice, raw
• 1 tbsp Olives, ripe, canned (small-extra large)
• 1 tbsp chopped Chives, raw
• 1 tbsp chopped Onions, raw
• 1 oz Cheese, parmesan, dry grated, reduced fat
• 1 dash Salt, table
• 1 tsp, ground Spices, pepper, black

Instructions

• Preheat the grill-plate on high and toast the bread for 1 minute each side.
• Meanwhile mix tuna, lemon zest & juice and mix with the help of a fork.
• Add chopped olives, onions, bell pepper, salt and black pepper. Mix all the ingredients.
• Spread generously on the toasted bread, top with cheese and grill for 1 minute, just to melt the cheese.
• Turn off the grill plate and remove the sandwich, sprinkle with chives and serve.