3-Ingredient Tuna in a Cape Sandwich (Grain-Free)

6 2 315
Ingredients Minutes Calories
Prep Cook Servings
2 min 0 min 2
3-Ingredient Tuna in a Cape Sandwich (Grain-Free)
Health Highlights
5-minute lunch or snack.


1 can drained White tuna, canned in water, drained
4 leaf Lettuce, romaine
1 avocado(s) Avocado (cubed)
2 lemon wedge Lemon (optional)
2 tsp Extra virgin olive oil (optional)
1 dash Salt and pepper (optional)


  1. Spoon tuna equally into each lettuce leaf.
  2. Top with avocado cubes, a squeeze of lemon (optional), a drizzle of olive oil (optional) and salt and pepper (optional). Serve as is or on a whole grain toast for a more hearty meal. Enjoy!



  • No tuna? Use canned pink or sockeye salmon instead.

Nutrition Highlights

  • Tuna is high in omega 3 fatty acids both, DHA and EPA which are excellent for brain health and inflammation. However, tuna can be high in mercury as well. Consume 1-2 times per week only and avoid during pregnancy/ breastfeeding.
  • Avocado is loaded with potassium and heart-healthy monounsaturated fats as well as fibre, folate and vitamin C. Avocados help in the absorption of fat-soluble vitamins A, D, E and K.

Nutrition Facts

Per Portion

Calories 315
Calories from fat 203
Calories from saturated fat 31
Total Fat 22.6 g
Saturated Fat 3.4 g
Trans Fat 0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 13.9 g
Cholesterol 35 mg
Sodium 363 mg
Potassium 767 mg
Total Carbohydrate 10.0 g
Dietary Fiber 7.4 g
Sugars 0.7 g
Protein 21.8 g

Dietary servings

Per Portion

Meat 1.1
Vegetables 1.3

Energy sources


Meal Type(s)