Tuna, Egg, and Avocado Toast

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Tuna, Egg, and Avocado ToastRecipe

Photo: Iain Bagwell

Don’t toss all that excess oil—it contains a lot of the vitamin D and omega-3 fatty acids from the fish. We use this nutrient-dense oil rather than mayo to dress the salad, then pile it on a smear of avocados, which are packed with monounsaturated fats that encourage blood flow and boost brain activity. We love this combination on whole-grain toast but you can also toss it over pasta, greens, or grains.

Serves 4 (serving size: 1 toast)

Ingredients

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8 ounces canned or jarred sustainable albacore tuna packed in oil
1/2 cup chopped celery
1/4 cup chopped fresh basil, divided
2 tablespoons minced red onion
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 hard-cooked large eggs, coarsely chopped
4 (1-oz.) slices crusty whole-grain bread, toasted
3/4 cup thinly sliced avocado
1/2 cup baby arugula

Preparation

Active: 15 Minutes
Total: 15 Minutes

Drain tuna, reserving 2 tablespoons oil. Combine tuna, reserved oil, celery, 3 tablespoons basil, and next 5 ingredients (through black pepper) in a medium bowl; toss to coat. Fold in eggs. Top each bread slice with about 3 tablespoons avocado, 2 tablespoons arugula, and 3/4 cup tuna mixture. Garnish toasts with remaining 1 tablespoon basil.

Created date

October 2016

Nutritional Information

Calories 333
Fat 19.3 g
Satfat 3.3 g
Monofat 10.7 g
Polyfat 3.8 g
Protein 23 g
Carbohydrate 17 g
Fiber 4 g
Cholesterol 111 mg
Iron 2 mg
Sodium 586 mg
Calcium 59 mg
Sugars 3 g
Est. Added Sugars 1 g