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–+ servings
mediterranean inspired tuna sandwich
Jon Simon

Mediterranean Tuna Sandwich

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A bright, herb-forward air fryer tuna sandwich with feta, cucumber, tomato, and olives on toasted whole grain bread, under 300 calories.
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Prep Time 7 minutes
Cook Time 6 minutes
Total Time 13 minutes

Ingredients
 
 

  • 2 slices whole grain bread about 70 calories per slice
  • 3 ounces light tuna in water 1 can, drained, about 85g
  • 1 teaspoon extra virgin olive oil
  • 1 teaspoon lemon juice
  • 1 tablespoon fresh herbs chopped mix of basil, parsley, and oregano
  • 2 slices cucumber 2 to 3 thin slices
  • 2 slices tomato 2 to 3 thin slices, cherry or grape work well
  • 1 tablespoon feta cheese crumbled, about 25 calories
  • 2 Kalamata olives 2 to 3, pitted and sliced
  • 1 tablespoon light tzatziki sauce or Greek yogurt
  • salt and black pepper a pinch each

Equipment

  • Air fryer
  • Small mixing bowl
  • Knife and cutting board
  • Spoon or fork

Method
 

  1. In a small bowl, combine the drained tuna, olive oil, lemon juice, and chopped herbs. Add a pinch of salt and black pepper and mix well.
  2. Lay out both slices of bread. Spread the tuna mixture evenly on one slice, then top with cucumber, tomato, crumbled feta, and sliced olives. Drizzle with tzatziki or Greek yogurt and close with the second slice of bread.
  3. Preheat the air fryer to 370°F (188°C). Place the sandwich in the basket (optionally spray the outside with olive oil) and air fry for 3 to 4 minutes, then flip and air fry another 1 to 2 minutes, until the bread is golden and crisp.
  4. Let cool for 1 minute, slice in half, and serve.

Nutrition

Serving: 1servingCalories: 265kcalCarbohydrates: 28gProtein: 22gFat: 8gSaturated Fat: 2gSodium: 520mgFiber: 5gSugar: 4g

Notes

Net carbs: 23g per serving (28g total carbs minus 5g fiber).
Substitutions: Add baby spinach or arugula for crunch, use low-fat feta or skip the cheese to lower calories, and swap tzatziki for plain Greek yogurt with lemon and garlic. Make it open-faced for an even lighter meal.
Storage: Best fresh. Keep the tuna mixture and bread separate in the fridge and assemble just before air frying.
Reheating: Re-crisp in the air fryer for 1 to 2 minutes at a slightly lower temperature.

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