Just last week I was invited to talk about fish cooking at the San Diego Angler’s club. Its members were interested in healthy fish dishes. Since the tuna fishing is still off the charts along our SoCal coastline, everyone was interested in tuna recipes. That meeting inspired me to create a healthy tuna sandwich from fresh tuna. This sandwich can be easily made at home, especially with surplus frozen tuna.
First, let me say, this recipe doesn’t include mayonnaise, but rather, olive oil and avocado. Secondly, this recipe teaches you how to take your frozen tuna and “flash boil” it. This will essentially give you the same results as canning your tuna, but in a fraction of the time. And just like homemade canned tuna, you can make a pretty healthy tuna sandwich from fresh tuna. By the way, you can easily use thawed, or fresh tuna here as well.
Here’s just one more tip and trick included inside this video recipe. The importance of taste testing the recipe as you go. Inside this recipe I emphasize how important it is to reach a balance between saltiness and the tang you get from an acidic component within the sandwich. The right amount of salt sharpens all the flavors, plus the right amount of acid (this recipe uses pickling and lemon juice) makes your mouth water and pop with flavors. This keeps you coming back for more!
Finally, here’s the best part. You can make a bunch of these sandwiches in less than a half an hour! Hope you give this super healthy tuna sandwich from fresh tuna a try because I know you’re just going to love it. And oh, by the way, so will your family and friends if you decide to share.
Tuna Sandwich With Avocado and Pickles On Toasted Bread
Makes 4-6 sandwiches
- 2-3 pounds of fresh or fresh frozen tuna, diced 1/2-inch or less
- 2 Large avocados
- 1/2 Onion diced
- 1 Lemon juiced
- 1 Jar of pickle strips
- 3 Tbsp. pickle juice
- Kosher salt
- Coarse black pepper
- 4-6 Whole grain sandwich buns
- If you’re using frozen tuna, thaw it safely, dice it and then flash or par boil the tuna as shown in the video. Then allow it to cool (I place it in the freezer for 10 minutes). Now, place it inside a large bowl. If you’re using fresh tuna, simply dice it, par boil, cool it and then place it inside a large bowl.
- In a separate large bowl, start to mash the avocado and then add a pinch of salt and pepper. Next, add the diced onion, the lemon juice and finally the pickling juice. And now it’s time to add the tuna. Only add enough tuna to match the amount of avocado mixture you have. This way you’ll maintain the one-to-one ratio between the tuna and avocado mixture required for the dish. So now, add the tuna and start mixing. Remember to taste for saltiness and that acidic tang that makes your mouth water. Add salt and, or, more pickling juice if needed.
- Begin prepping the sandwich buns by first brushing olive oil on the inside of each bun. Then place them into a hot skillet or frying pan, olive oil side down. This develops a nice crust on the buns.
- Assemble the sandwiches by placing a couple of dollops of the tuna mixture on the bottom bun and finally place a slice of pickle on top of that. Place the top bun on, and then serve. Enjoy