The Subway Tuna sandwich is a true institution among takeout meals. Write down my recipe for Subway Tuna if you want to duplicate the real thing at home!
I’m a single man who works in the food industry, but I don’t cook very much. It’s not that I don’t want to; I just don’t always have the time, so I settle for a quick dinner. However, I take extra effort to ensure that my short meals are still wholesome and nourishing.
When I am out and about, which is most of the time, I like to buy food that I can eat on the go rather than taking the time to sit and unwind at upscale restaurants. Finding readily available take-out cuisine that is at least slightly healthy for my health is incredibly difficult.
The Subway Tuna sandwich is frequently my choice because it has fewer calories than some of my other selections and is built with tuna and salad, two very nutritious foods. Because I can have it for breakfast, lunch, or supper, it is also quite useful.
Subway Tuna Recipe
I grew to love the Subway Tuna sandwich so much that I have decided to try and make a replica of it at my home. I think it would be great to serve it to my friends while we watch a game; it is sure more healthy than oily fried chicken wings I tend to dish upon such occasions!
Although it seems simple, making a Subway Tuna sandwich that will taste the same as the original can prove to be quite a challenge. Therefore, buckle up as I am about to have an authentic Subway Tuna recipe revealed for your eyes only!
If Subway has been an important part of your life, too, you are sure to enjoy what follows – a secret Subway Tuna Sandwich Recipe.
The History of Sandwiches
It might sound funny, but I want to pay homage to my favorite food and educate you on how and why it came to be. I take my sandwiches pretty seriously as they feed both my stomach and my soul and thus did a bit of research on how the sandwiches came to be.
Don’t worry, I’ll keep it short and interesting.
- The first sandwich was made as early as the 1st Century B.C. by Jewish Rabbi Hillel, the Elder. Or, at least, the first sandwich we know of. It was made with lamb and nuts and herbs mixture; the bread used was called matzo.
- In the Middle, Ages bread was often used to serve meat and delicious vegetables. The idea might resemble what we now call sandwiches, but the served bread was often very stale, and people would eat what is on it and throw the rest to their dogs. I am not sure my dog would eat that, though!
- First “real” sandwiches, like the ones we enjoy today, were served in the Netherlands during the 17th century. Most of the time, they were made from home-dried beef, bread, and butter. They were also sold on the streets and can, therefore, be considered the pioneers of fast food.
- In the 18th century, most aristocratic families began enjoying sandwiches with their tea or coffee. One particular nobleman was quite obsessed with ordering meat between two pieces of bread – and his name was John Montague, the 4th Earl of Sandwich.
- So, can you guess how sandwiches got their name? Yes, you are right; it had something to do with this gentleman. People started ordering “the same as Sandwich,” and the name clicked among the masses and has stuck ever since. The Earl became famous for his love of sandwiches as well as the other way around – so it can be deemed a great love story too! Hence, the love continues to this day, and my affection for Subway Tuna sandwiches is just one example of it!
Interesting Fact: If you want to celebrate your love for sandwiches, you can do it on November the 3rd as that is National Sandwich Day!
Is Tuna Healthy for You?
As a nutritionist, I am quite aware of how much people are puzzled by mixed messages on tuna. Some praise it as a healthy source of protein, while others scorn it for its high mercury content. So, where is the truth?
I would say somewhere in the middle.
Namely, tuna is indeed a valuable source of high-quality protein, and, as a bonus, it is almost fat-free. It is also packed with beneficial essential amino acids, which are responsible for the growth of our lean muscle tissue. Therefore, it is great for people trying to become or stay fit.
Tuna is also an important source of omega-3 fatty acids that play a significant role in the prevention of cardiovascular diseases. This saltwater fish can thus keep your heart healthy if you eat it twice a week, but it can also cause harm if you overdo it.
To be precise, every tuna, fresh or canned, contain some amount of mercury, which can pose a health threat. In healthy grown-ups, the mercury content cannot do much harm, but some groups of people can experience severe mercury-induced issues.
Children are at the greatest risk as mercury can do serious harm to their developing nervous system. Therefore, pregnant or nursing women, babies, and children at an early age have to consume tuna in moderation. The U.S. Food and Drug Administration (FDA) limits the consumption of tuna for these categories of people to 12 ounces per week.
Hungry for more tuna? Check out This Amazing Tuna Pasta Recipe!
What about Canned Tuna?
- Canned tuna actually has lower mercury content than fresh tuna steaks, mostly due to the fact that smaller fish being used for this purpose accumulate less mercury. Canned tuna tends to be richer in omega-3 fatty acids too, but that can vary from brand to brand.
- If you choose canned tuna, avoid flavored ones as they contain added sugar and salt. Opt for either tuna in extra virgin olive oil or tuna in spring water. Tuna is a go-to protein when in a hurry and need to eat on the run, but if you want variety in your diet, which I always recommend, you can turn to canned sardines and salmon as both have higher omega 3 content than tuna.
- The bottom line is, don’t allow yourself to be put off by talk of high levels of mercury in tuna as mercury occurs in our surroundings and our oceans, and all fish contain methylmercury. Enjoy tuna in moderation, and mind the limits set for the at-risk groups, and you will do just fine!
Related: Delicious Canned Salmon Recipes
Subway Tuna Recipe
A Subway Tuna sandwich is a simple meal, and I still haven’t met a person that does not like it at first bite.
Why do we all love “tuna sub”? The taste of this sandwich will not overwhelm your senses, that is for sure. It has an unpretentious taste, but it tends to stick and leave you craving for more. The tuna flavor dominates, no matter how you personalize it, and that is a good thing.
This authentic tuna sandwich is great when you are out in the city, but if you want to enjoy it at home as well, you have to note down the recipe that follows.
My Speedy Subway Tuna Recipe
You will need:
- Bread of your choice. NOTE: I recommend a whole grain/wholemeal one (cut your bread right with a bread knife)
- One can of lights chunk tuna (6 ounces). NOTE: Subway uses Skipjack tuna, but it is a bit expensive.
- 2 teaspoons of lemon juice. NOTE: Subway does not mix in lemon juice, but it will neutralize the fishy taste of tuna, and I like that.
- 1/3 cup of mayonnaise
- Salt to your taste
- Simply drain tuna from excess oil, mix it with mayonnaise and lemon juice (or skip the latter for the authentic Subway version), season to your taste and you are done.
- Spread the tuna on your bread, and add greens to your liking. In my opinion, you should be health conscious and use: lettuce leaves, pickle relish, tomato slices, and onions.
NOTE: Do not forget to thoroughly wash your veggies!
You can also add some mustard, or cheese but mind the calorie intake! It would not be a bad idea to leave the bread out, and eat the tuna salad instead, especially if you have weight issues. Bon Appetit!
Do not forget to share this great, quick, and easy Subway Tuna recipe! 🙂
Related: How Long Does Tuna Salad Last?