Quick Fixes for Tuna Fish Sandwiches

Quick Fixes for Tuna Fish Sandwiches
Staff Writer
Jerry Errico
Tuna Fish Sandwiches

Any or all of the ingredients listed below hide beautifully in a 6-ounce can of chunk light* or chunk white tuna, packed in water and drained. As with all Sneaky Chef recipes, you can gradually increase the amount of the nutritious sneaky ingredient over time. You can also combine any or all of the following Quick Fixes.

1
Servings
241
Calories Per Serving
Deliver Ingredients

Notes

*Label alert!: "Chunk white" tuna contains up to three times the harmful mercury of "chunk ligh"” tuna. Try to get your child used to the chunk light variety as soon as possible.

* Click here to see the Sneaky Chef White Bean Purée Recipe

Missy Chase Lapine is the author of The Sneaky Chef series of cookbooks. Connect with her at TheSneakyChef.com or Facebook or Twitter.

Ingredients

For the sardines option

  • 2  Ounces  skinless, boneless sardines in water
  • One  six-ounce can chunk light tuna, packed in water and drained*
  • Mayonnaise, to taste

For the Sneaky Chef White Bean Purée option

  • 2  Tablespoons  Sneaky Chef White Bean Purée*, or store-bought hummus
  • One  6-ounce can chunk light tuna, packed in water and drained
  • 1  Tablespoon  mayonnaise

For the wheat germ option

  • 1  Tablespoon  wheat germ
  • One  6-ounce can chunk light tuna, packed in water and drained
  • Mayonnaise, to taste

Directions

For the sardines option

Sardines have almost no mercury and lots of IQ-boosting omega-3 oils. Mixing them in with the tuna fish your kids already love gives them an instant nutritional boost. Start by mixing in 2 ounces of sardines per 6 ounces of tuna, and over time, gradually increase the amount of sardines until there are equal parts sardines and tuna (or even more sardines, eventually — this is possible!). Continue to stir in mayonnaise or whatever you normally add to your child’s tuna fish and serve on sandwich bread. 

For the Sneaky Chef White Bean Purée option

In a small bowl, mix together all of the ingredients and serve on sandwich bread.

For the wheat germ option

Start by mixing in the 1 tablespoon of wheat germ per 6-ounce can of tuna, along with mayonnaise to taste, and, over time, gradually increase to 2 tablespoons of wheat germ. 

Nutritional Facts

Total Fat
10g
14%
Sugar
5g
6%
Saturated Fat
4g
17%
Cholesterol
46mg
15%
Carbohydrate, by difference
20g
15%
Protein
20g
43%
Vitamin A, RAE
10µg
1%
Vitamin B-12
1µg
42%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin E, added
1mg
7%
Vitamin K (phylloquinone)
2µg
2%
Calcium, Ca
93mg
9%
Choline, total
75mg
18%
Fiber, total dietary
2g
8%
Folate, total
96µg
24%
Iron, Fe
3mg
17%
Magnesium, Mg
55mg
17%
Manganese, Mn
2mg
100%
Niacin
4mg
29%
Pantothenic acid
1mg
20%
Phosphorus, P
329mg
47%
Selenium, Se
33µg
60%
Sodium, Na
889mg
59%
Vitamin D (D2 + D3)
1µg
7%
Water
49g
2%
Zinc, Zn
4mg
50%

Quick Shopping Tip

Purchase ingredients that can be used in a variety of dishes in bulk, in order to minimize waste and save money.

Quick Cooking Tip

Do all your prep in advance, and use three bowls: one for all your ingredients, one for all your prep, and one for all your refuse. Staying organized can help you put out meals faster.