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Tuna Sandwich Spread Recipe
|Canned chunk light tuna in water/Salmon||6 1⁄2 Ounce, rinsed if salted and drained (1 Can)|
|Canned salmon in water/Canned light tuna packed in water||6 1⁄2 Ounce, rinsed if salted and drained (1 Can)|
|Finely chopped celery||1⁄4 Cup (4 tbs)|
|Finely chopped red onion||1⁄4 Cup (4 tbs)|
|Finely chopped parsley||2 Tablespoon|
|Plain non-fat yogurt/1/3 cup yogurt cheese||1⁄3 Cup (5.33 tbs)|
|Plain non fat yogurt/Yogurt cheese||1⁄3 Cup (5.33 tbs)|
|Lemon juice||1 Teaspoon|
|Prepared mustard||1 Tablespoon (Use Spicy Or Dijon)|
Calories 127 Calories from Fat 18
% Daily Value*
Total Fat 2 g3.2%
Saturated Fat 0.04 g0.22%
Trans Fat 0 g
Cholesterol 41.5 mg
Sodium 404.4 mg16.8%
Total Carbohydrates 9 g3.1%
Dietary Fiber 1.2 g4.9%
Sugars 6.6 g
Protein 21 g41.1%
Vitamin A 26.9% Vitamin C 41.4%
Calcium 5.1% Iron 12.5%
*Based on a 2000 Calorie diet
1. In a medium bowl, flake the fish with a fork into tiny peices
2. Combine all the celery,red onion, parsley thoroughly and add to fish.
3. In a small bowl, combine yogurt, honey, lemon juice and mustard( Djorn or Spicey).
4. Add the yogurt mix to the fish and vegetables. Mix thoroughly till evenly distributed and all the ingrediants are well incorporated.
5.Garnish with chopped coriander leaves.