Subway Tuna Recipe Revealed: Jack’s Quick & Easy Cooking Solutions

Subway Tuna sandwich is a real classic among the takeaway food. If you want to recreate the authentic taste at home note down my Subway Tuna recipe!

I am a single working guy, and although my profession has to do with food, I do not cook very often. It is not that I do not want to, but I usually lack the time and thus opt for a quick meal instead. However, I pay special care that my quick meals remain healthy and nutritious too.

When I am out and about, which is most of the time; I do not have time to sit and relax in high-end restaurants, but rather buy something I can eat on the go. It is really challenging to find widely-available take-away food that will be at least somewhat good for my health.

My choice often falls on Subway Tuna sandwich as it is not as calorie-packed as some other options I have, and it is made with fish and salad - two pretty healthy victuals. I can eat it for breakfast, lunch or dinner, so it is highly practical as well.

I grew to love 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 up at such occasions!

Although it seems simple, making a Subway Tuna sandwich that will taste the same as original can prove to be quite a challenge. Therefore, buckle up as I am about to have 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 a 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 a 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 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 have 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 sandwich 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 the 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, contains 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 Barbara's 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!

Subway Tuna Recipe

Subway Tuna sandwich is a simple meal, and I still haven't met a person that does not like it at the 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 whole grain/wholemeal one (cut your bread right with the best 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

The procedure:

  1. Simply drain tuna from excess oil, mix it with mayonnaise and lemon juice (or skip the later for the authentic Subway version), season to your taste and you are done.
  2. 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, 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! 🙂

Jack Davidson
 

Jack went from part-time freelance tech assistant to a food blogger and all-things-tech guy for Barb and Catherine. He loves his dog and treats her like his own child. On the other hand, working on Kitchen Byte has awaken his love for food.

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