Jan 14, 2018

Healthy Tuna Fish Sandwich

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 So Cal coastline, that inspired me to create a healthy tuna fish sandwich from fresh 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. That's the best part. You can make a bunch of these sandwiches in very little time starting with frozen tuna.

Love tuna fish sandwiches? Here's my classic Tuna Sliders

recipe, check it out!

Healthy Tuna Sandwich With Avocado & Pickles (4-6 sandwiches)

2-3 pounds 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 tablespoons pickle juice

Kosher salt

Coarse black pepper

4-6 whole grain sandwich buns

Start Making This Healthy Tuna Sandwich

1. 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.

2. 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.

3. 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.

4. 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.