Make a Tuna Sandwich
for Your Picnic

A tuna sandwich is a tasty addition to any picnic. Many vegetarians eat fish so tuna makes a good alternative on a vegetarian picnic.

It is easy to keep a tin of tuna ready in the cupboard. That way you always have a sandwich filling on hand. It is worth buying good quality tuna. Look for fish that is line-caught and more enviromentally sustainable.

If you using tuna in brine or spring water be sure to drain it well. Empty the can into a sieve and allow it to stand for a few minutes making sure all the liquid has drained. Add a small amount of olive oil to moisten the tuna if necessary. Flake the fish with a fork and add the ingredients you like the best.

There are some ideas for different fillings here so use one of these or make up some additions of your own. Put your filling into rolls, baguettes or make wraps from pita bread. Wholemeal or full-grain bread sandwiches are also delicious.

Tuna Sandwich Fillings

Chop chunky ingredients really small and mix them with the flaked tuna. Add a little mayonaise for moisture if necessary.

Mix tuna with fresh vegetables, tomatoes and herbs to make a tuna salad sandwich. Use any type of bread, rolls, or baguettes.

Try adding some of these ingredients to your tuna.

A Tuna Salad Sandwich

1 450g can tuna 1/4 cup mayonnaise 1 celery stick,chopped Corriander chopped Lemon juice Salt & pepper Lettuce I capsicum sliced 2 tomatoes, sliced 8 slices wholemeal bread

Drain and flake the tuna. Combine tuna and mayonnaise in bowl. Add celery and corrinder. Stir well. Season well with lemon juice, salt and pepper.

Spread the tuna mix on 4 slices of bread. Top with lettuce, tomato and capsicum and another bread slice. Cut each sandwich in half. Makes 4 sandwiches

Tuna Sandwich with Cheese

450g can tuna 1/4 cup chopped parsley 150g grated cheese 2 tablespoons mayonnaise 8 slices wholegrain bread

Drain and flake the tuna. Mix with the grated cheese, parsley and mayonnaise.

Spread the mixture on 4 slices of bread and top with the other 4.

Makes 4 full sandwiches.

Tuna and Cucumber Sandwich

450 g can tuna 1/2 cup mayonnaise 2/3 cup celery, chopped 1 cup rocket 1 sliced cucumber Lemon juice 8 slices wholemeal bread

Drain and flake the tuna. Mix well with mayonnaise, celery and lemon juice. Lay out 4 slices of bread . Top with rocket tuna mixture and thesliced cucumber. Place another slice of bread on each sandwich. Cut each sandwich in half diagonally. Makes 4 whole sandwiches.

Like any fish tuna is low in saturated fats and Omega-3 fatty acids. It is low in calores and cholesterol so not only does it taste good it is good for you too.

Just about the ideal base for any sandwich to take on a picnic

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