Fish and Shellfish: Fish Dishes: Tuna-Mayo Wrap
Skim down the calories and sodium with our Recipe Makeover, turning an ordinary tuna sandwich into a tasty yet healthier version.
Per serving: 250 calories, 3.4g fat and 0.4g sat fat.
Saves: 236 calories, 19.6g fat and 3g sat fat!
Author: Recipe Makeover by CalorieKing
Date: January 10, 2012
Suggestions: The recipe can be made several hours ahead. Wrap firmly in plastic wrap or foil to retain freshness.
Serves: 4 person(s)
Preparation Time: 10 mins
Cooking Time: 0 mins
Our Recipe Makeover transforms the traditional high fat, high sodium tuna sandwich. We add celery, coriander and lettuce for nutrition and crunchiness. To lower the fat and sodium, we replace oil-packed tuna with water-packed, high fat mayo with nonfat, and replace salty relish with lemon juice.
| Recipe Makeover|
1 stick celery, chopped finely
1/4 cup fat-free mayonnaise
1/3 cup chopped fresh coriander leaves
1 Tbsp lemon juice
4 lavash bread or large whole wheat tortillas
1 small cos lettuce, torn
15 oz can tuna in water, drained and flaked
| Traditional Recipe|
15 oz can oil-packed tuna, drained
1/4 cup mayonnaise
2 Tbsp pickle relish
8 slices white bread
Combine celery, mayonnaise, coriander, juice, and tuna in medium bowl.
Top bread with salad greens then tuna mixture. Roll up from the short side.
|Calories:||250 cals||486 cals|
|Kilojoules:||1,047 kJ||2,034 kJ|
|Fat||3.4 g||23.0 g|
|Carbohydrates||26.0 g||32.6 g|
|Protein||31.3 g||35.0 g|
|Cholesterol||33.0 mg||23.0 mg|
|Sodium||525 mg||821 mg|
|Saturated Fat||0.4 g||3.4 g|
|Fiber||4.6 g||1.7 g|
|Calcium||20.0 mg||68.0 mg|
|Total Sugars||2.0 g||5.0 g|