One of the staples of takeaway food, Subway Tuna sandwich is a great meal to have. If you’ve ever been curious or wanted to make it by yourself, we have meticulously made this guide just for you!
Why would you want to know this recipe? Even if you’re not curious about it, knowing how to make a Subway Tuna sandwich can come in handy in the situations where you don’t have enough time to cook something but still want a healthy meal. This is really the perfect recipe for this kind of situation.
You might be thinking to yourself “Can’t I just eat at restaurants?” Well, that isn’t an option most of the time, and it can’t be a good one from a financial point of view especially when you’re the type of person who spends most of his time on the move. On top of that, it isn’t really guaranteed that what you’ll be eating is healthy in the first place.
The reason we chose the recipe for Subway Tuna sandwich and not any other takeaway food is because it’s light on calories compared to the other foods, and it’s made from relatively healthy ingredients, namely fish and salad. You can also eat it whenever you want, breakfast? No problem. Lunch? Of course! Dinner? You bet your bottom dollar!
Even though making a Tuna sandwich is fairly simple, preparing a Subway Tuna sandwich that taste like its original counterpart can prove to be a hassle. Don’t worry though as you should be able to make your own one at home quickly and it will taste just as great or even better. There’s nothing better than homemade foods, and you can leave your Sandwich Makers for more complicated dishes.
A Brief History Sandwiches
Just in case you were curious about the history of sandwiches and how they came to be, we compiled a short and concise overview of the history of sandwiches right here.
In the 1st Century B.C., a certain Hillel the Elder, who was a Jewish Rabbi, made the first recorded sandwich ever to be recorded in history. He made with a mixture of lamb, nuts and some herbs. He used a special type of bread called matzo.
During the Middle Ages, bread was usually served with meat and vegetable. However, the bread was reportedly stale. In fact, it was so stale that people didn’t eat it, rather they ate what was on it and threw the bread for their dogs instead. The Bread Machine, Bread Knife, and Bread Slicer weren’t invented back then, nor were their Baking Tools sophisticated, which explains why bread wasn’t that popular back then. That was basically as close as they got to making sandwiches.
Fast forward to the 17th century in the Netherlands, and there you have it, the first actual sandwich that’s similar to what we eat today. The Netherlands made their sandwiches from bread, butter, and home-dried beef. They were also primarily sold as snacks on the streets hence being one of the first forms of fast foods.
During the eighteenth century, sandwiches were enjoyed by several aristocrats. They’d usually have it with their Coffee Mug or cup of Tea. In particular, John Montague, a nobleman would always order meat between two slices of bread. He was the fourth Earl of Sandwich for that matter.
Yes, you read it right, the 4th Earl of Sandwich. This leads us to the reason behind the name sandwich. John Montague was obsessed with ordering meat between two pieces of bread that everyone eventually started following suit. “I’ll have the same as Sandwich” they’d say. And so, with word of mouth, he would go down in history as the man whose name is Sandwich, and thanks to him, we call this magical meal a sandwich.
How Healthy Is Tuna?
Well, you might have heard two opposite opinions about this subject. Some might praise tuna, saying that it’s a great source of protein that’s very healthy. Others, however, might tell you that its high mercury intake makes it bad for your health.
With that said, most nutritionists would tell you that neither side is completely right or wrong. In fact, the answer lies somewhere in between those two opinions.
In terms of the benefits, tuna has plenty. It’s a good source of good protein that is very low on fat. It’s also full of amino acids which are essential for the growth and development of our muscle tissue. This makes it an amazing choice for people wanting to become fit, or stay fit for that matter.
On top of all that, tuna is a valuable source of omega-3 fatty acids which play a tremendous part in keeping your body free of cardiovascular diseases. That is yet another reason to eat tuna as it’s good for the heart. Keep in mind though that if you consume way too much tuna, you may risk damaging your health. As with everything, eating in moderation is important.
On the flip side, when it comes to mercury content, any tuna, be it canned or fresh out of the sea, has certain amount of mercury, something that poses a problem for us as it’s harmful to the human body. While most fully developed bodies aren’t very prone to its nefarious effects, there are some exceptions where the person can suffer serious issues that are caused by mercury.
However, these are not the only people prone to risk. Children are also susceptible to mercury-induced health issues, especially in regards to their nervous system. As a result, tuna consumption for children should be avoided or at least kept to a minimum. This minimum has been set by the FDA as being no more than 12 ounces on a weekly basis. More than that and the child will be put to risk.
Is Canned Tuna Healthy?
You might be surprised to know that Canned Tuna has less mercury content in it than its fresh counterpart. This is simply because the fish used in canned tuna are smaller in size hence the lower mercury content. Another great thing about canned tuna is that it also has a greater omega-3 fatty acid intake. How much richer depends on the brand.
If you’re thinking of buying canned tuna, just try to avoid the ones with added flavors as they contain extra salt and Sugar which is unhealthy. Instead, try opting for canned tuna in spring water or additional Olive Oil as they’re the healthier option. And if you ever get tired of eating tuna, you can switch things up with Canned Sardines or Smoked Salmon as they tend to contain more omega-3 fatty acids.
What you should keep from all of what’s been said is that tuna is healthy. Don’t let the talk about its “high” mercury content dissuade you from eating it as you’ll be missing out on a lot of benefits. Just keep your consumption moderate and if you’re at risk of mercury-induced health issues, just follow the FDA’s limits and you should be alright.
The Simplest Subway Tuna Recipe
Now that you know all about the history of sandwiches, and also how healthy tuna is, it’s time to make your own delicious Subway tuna sandwich.
What makes this recipe in particular so special? Well, it’s not because its taste overwhelms your senses or anything of that sort. In fact, its flavor is quite tame, it isn’t flamboyant or anything, but it’s sure to stick with you and leave you wanting more. Another good thing about it is that the taste of the tuna will always dominate no matter which way you prepare your sandwich.
Even though you can get pretty much buy an already made subway tuna sandwich, it can never hurt to know how to make your own in the comfort of your home. Homemade food is the best food!
And now, without further ado, let us tell you all about the recipe.
You’re going to need:
- A 6-ounce can of lights chunk tuna. This isn’t the brand that Subway uses, but if you have some extra money, you can opt for the brand they’re using which is Skipjack tuna, it’s more expensive though.
- Your Bread Box. Feel free to use any type of bread you want, however, we recommend you go with wholemeal or whole grain bread.
- 1/3 cup of mayonnaise
- 2 tsp of lemon juice, this is an optional thing you can do, Subway doesn’t use lemon juice in their sandwiches, but we found that mixing lemon in removes the fishy flavor of tuna which is better. Though it’s a matter of personal preference.
- Keep your Salt and Pepper Grinder Set nearby to add salt depending on your taste.
Here’s how you mix these things:
- Drain the tuna from any excess oil and then mix it with the lemon juice and mayonnaise, and then season it to your liking.
- Next, spread the tuna on the bread evenly, and add the vegetables of your choice. We tend to use pickle relish, onions, tomato slices, and lettuce leaves but feel free to improvise. Make sure to wash the vegetable thoroughly before you use them in the sandwich.
- As an added bonus, you can add in some cheese or mustard or both. However, depending on your diet, you might want to skip those as they increase the calorie intake. If you have weight issues, you can even skip the bread and just eat the contents of the sandwich instead.
- Voila! Your tuna sandwich is ready for consumption, and you don’t even need a Dinnerware Set to serve it!
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