SKINNIER FISH SANDWICH FILLINGS

TUNA & OTHER FISH FOR HEALTHIER SANDWICHES

Open-faced Devilled Tuna Sandwich 

Tuna as a sandwich filling is almost a cliche. 

It is cheap, tasty and nourishing.  But it can use a little livening up - especially for adults.   

Most tunas needs draining; you can buy no-drain but if you're budget conscious, it's hardly worth the extra money.  

For the tuna base, empty the can into a fine-meshed sieve over a bowl; allow the liquid to drain.  Flake the largest bits and crush the lumpy bits with a fork.  The looser the fish is, the further it goes.  Add juice and zest (opt for kids) of one lemon plus plenty of black pepper.  Add sufficient yoghurt-mayo to generously moisten without overwhelming the tuna.  Taste. A little salt might be needed.

Brighten it up and make it go further by adding:

• kids' perennial favourite: sweetcorn
• adults: finely chopped red onion, finely chopped red pepper and a little finely chopped chilli or chillli flakes 
• family: finely chopped red and green pepper 
• finely chopped hard boiled egg
• try Skinnier Rose Marie Sauce -- yoghurt-mayo (as above) mixed with lower sugar or spicy tomato ketchup until the mix is rosy in colour.  

THE BEST TUNA SANDWICH EVER (BUT NOT THE CHEAPEST)

The Blogger once developed fillings for gourmet sandwiches in the Directors' Dining Room of a major bank in London.  The one filling which brought countless compliments (and occasional ravings of joy) was this one: Tuna Nicoise in Olive  Bread.  

Ingred for one sandwich:

   yoghurt-mayo with a tsp balsamic vinegar
   3-4 oz/104-140 gms drained tuna in large flakes, moistened with a small amount of balsamic yoghurt-mayo; the mix is more dry than wet
   small handful trimmed fine green beans cooked in boiling water 3 mins or tender with a bit of crunch  
  1/2 hard-boiled egg, thickly sliced
  1 - 1 1/2 tbsp sunblush tomatoes
  Olive sourdough (Or any brown bread but add a few chopped olives to tuna) 

Method

1. generously spread one slice of bread with balsamic yoghurt-mayo
2. spread tuna mix to the edges
3. layer on slices of egg
4. scatter over green beans
5. scatter sunblush tomatoes
6. Top with second slice of bread, lightly buttered

Tip:  This can be served as an open-faced sandwich, eaten with a knife and fork, or a conventional sandwich.

AN ALL-TIME FAVORITE FILLING: SMOKED MACKEREL
(Sorry, it's not frugal!)

Smoked mackerel, especially those studded with red or black peppercorns, makes sensational sandwiches teamed with wholemeal bread.  

Beware, some mackerel brands are very salty.  67goingon50 prefers the individual fillets sold loose at fishmongers.  However M&S fillets, often on special at 3 pkts for £7, are also good, as is Waitrose.  
  
For 2 sandwiches
Cost: £2-3

Ingred:
1-2 smoked mackerel fillets
zest and juice of a whole lemon
1 1/2 tsp cracked black pepper, if fish isn't already peppered
1 1/2-2 tbsp of yoghurt-mayo
2-3 tbsp flaked almonds
5 grain or other good wholemeal bread

Method:

1. Break mackerel into large flakes
2. Add lemon juice and zest, mixing well but trying not to break up the flakes.
3. Add yoghurt-mayo; mix lightly.  
4. Lightly butter two slices of good quality 5 grain bread; cover one slice with yoghurt-mayo.
5. Make a generous layer of mackerel pieces to the edges.  Season with black pepper
6. Sprinkle generously with flaked almonds.
7. Cover with 2nd slice of bread, unbuttered OR serve as an open-faced sandwich.  

More tuna on NavBar:RecipesI/Fish/Tuna

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These recipes have been developed by B  Lee/ Bright Sun Enterprises.  They may not be reproduced, in any form, without the author's written permission.