Tuna Arugula and Feta Sandwich and Salad

Elevate your lunch game with this vibrant Tuna Arugula and Feta Sandwich and Salad combination—a quick, wholesome recipe bursting with Mediterranean-inspired flavors. This dish pairs creamy, savory tuna salad—made with canned tuna packed in olive oil, a touch of Dijon mustard, and zesty lemon juice—with fresh, peppery arugula and tangy crumbled feta, creating the perfect balance of taste and texture. Served between slices of toasted whole grain bread, the sandwich is complemented by a colorful side salad of arugula, cherry tomatoes, and red onion, tossed in a light olive oil-lemon dressing. Optional crunchy pepitas add an extra layer of texture to the salad. Ready in just 15 minutes and packed with nutrients, this recipe is ideal for a satisfying lunch or quick weeknight meal.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 2

Ingredients

• 1 can (5 ounces) Canned tuna (preferably packed in olive oil)
• 2 cups Arugula
• 0.5 cup, crumbled Feta cheese
• 1 cup, halved Cherry tomatoes
• 0.25 cup Red onion, thinly sliced
• 4 slices Whole grain bread
• 2 tablespoons Mayonnaise
• 1 teaspoon Dijon mustard
• 1 tablespoon Fresh lemon juice
• 2 tablespoons Extra-virgin olive oil
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Pepitas (optional, for salad garnish)

Directions

Step 1

Drain the canned tuna and transfer it to a medium bowl. Flake the tuna with a fork.

Step 2

Add mayonnaise, Dijon mustard, and a pinch of salt and pepper to the tuna. Mix well until combined. Set aside.

Step 3

Toast the whole grain bread slices in a toaster or on a griddle until lightly golden.

Step 4

In a large salad bowl, combine the arugula, cherry tomatoes, red onion, crumbled feta, and, if desired, pepitas.

Step 5

In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper to make the dressing for the salad.

Step 6

Drizzle the prepared dressing over the salad and toss gently to combine.

Step 7

Assemble the sandwiches by spreading the prepared tuna mixture evenly over 2 slices of toasted bread. Top with a handful of fresh arugula, then place the remaining slices of bread on top to close the sandwiches.

Step 8

Serve the tuna sandwiches alongside the arugula and feta salad. Enjoy your meal!

Nutrition Facts

Serving size	(532.6g)

Amount per serving	% Daily Value*
Calories	993.3

Total Fat 60.7g	0%
Saturated Fat 16.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 78.4mg	0%
Sodium 2746.0mg	0%
Total Carbohydrate 72.7g	0%
Dietary Fiber 13.9g	0%
Total Sugars 15.8g
Protein 43.1g	0%

Vitamin D 28.7IU	0%
Calcium 610.8mg	0%
Iron 6.9mg	0%
Potassium 1158.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.1%

Protein: 17.1%

Carbs: 28.8%