When I was a little boy a tuna sandwich was the very first thing in the kitchen I was allowed to make all by myself. I was very proud that I didn’t need a helping hand or a recipe! I know that you don’t either, so think of this as a guided tour to jazzing up this kitchen classic with a few new flavours.

Yield: 2 sandwiches


1 6 ounce can water-packed tuna
a squeeze or two lemon juice
a generous splash olive oil
1 tablespoon Dijon mustard
1 tablespoon minced red or green onion
1 tablespoon minced celery
1 tablespoon chopped parsley
a sprinkle or two sea salt and freshly ground pepper
4 slices whole wheat bread
a few lettuce leaves
a handful potato chips


Flake the tuna with a fork and then mix it with the lemon juice, olive oil, mustard, onion, celery and parsley. Unlike bland mayonnaise, olive oil will add lots of rich peppery flavour. Have a taste and then season to your liking with salt and pepper.

Spread a thick layer of the tuna salad on 2 slices of bread. Top with a layer of lettuce and crisp potato chips. Slap on the remaining bread. Press down a bit to even out the chips, then have a huge bite. Remember to share the other one!


A great sandwich can be quickly and easily made with whatever’s in your kitchen. If you don’t have lemon, a splash of any vinegar will add a bit of sharp flavour contrast. Any type of mustard or onion works well too. I like to try fresh herbs other than parsley; tarragon and dill are two of my favourites. I sometimes add cucumber or even vegetable sprouts. Of course, any bread will work too; try toasting your choice for a bit more crunch. Whatever you do though, make sure you try the chips!

All canned tuna fish is good for you, but I prefer water-packed to oil-packed, and “light” because it has less mercury than albacore or “white” tuna. Both chunky or solid tuna are fine because you’ll be flaking it anyway.