Tuna Steak and Vegetable Sandwiches

Revisado por Editores de receitas do Reino UnidoAutoria de Editores de receitas do Reino UnidoPublicado originalmente 28 Jan 2026

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This Mediterranean-inspired tuna steak and vegetable sandwich is an excellent choice for a sophisticated, high-protein lunch or a light evening meal. By combining fresh, seared tuna with charred aubergine, sweet yellow peppers, and crisp courgette, it offers a wonderful contrast of textures and a deeply savoury flavour profile. The balsamic and marjoram marinade provides a bright, herbaceous lift that perfectly complements the richness of the fish.

Ideal for those seeking a nutritious homemade alternative to standard deli sandwiches, this recipe uses toasted sourdough to provide a sturdy and crunchy base. The addition of peppery rocket and fragrant garlic ensures every bite is packed with character. Serve these warm for a satisfying meal that is both heart-healthy and incredibly simple to prepare in under thirty minutes.

Ingredients for Tuna Steak and Vegetable Sandwiches

180ml plus 2 tablespoons olive oil
45ml balsamic vinegar or red wine vinegar
3 tablespoons chopped fresh marjoram or 2 teaspoons dried
2 dentes de alho, picados
3 Japanese aubergines, trimmed, cut lengthwise into 1/3-inch-thick slices
2 courgette, trimmed, cut lengthwise into 1/3-inch-thick slices
1 yellow pepper, cut into 1/3-inch-wide strips
8 1/2-inch-thick slices country bread or sourdough bread
450g tuna steak, cut crosswise into 1/4-inch-thick slices
Chopped fresh marjoram or pinch of dried
Rúcula

How to make Tuna Steak and Vegetable Sandwiches

Preheat grill. Combine 180ml oil and next 3 ingredients in small bowl. Arrange aubergine slices, courgette and pepper on grill pan. Brush on both sides with oil mixture. Sprinkle with salt and pepper. Grill until brown, watching closely, about 2 minutes per side. Transfer to platter. Place bread on grill pan. Brush top side with oil mixture and sprinkle with pepper. Grill until top side is brown. Transfer to work surface, browned side up.

Meanwhile, heat 2 tablespoons oil in heavy large skillet over high heat. Season tuna with salt and pepper. Add to skillet and sauté until just cooked through, about 30 seconds per side. Place tuna on half of bread slices. Sprinkle with chopped marjoram. Top with vegetables and rocket, then remaining bread slices, browned side down.

Aviso Legal

Embora todos os esforços tenham sido feitos para garantir que as informações sejam precisas e atualizadas, as necessidades individuais podem variar e os requisitos dietéticos podem diferir com base nas condições de saúde pessoais. Sempre verifique os rótulos dos alimentos e as informações sobre alérgenos antes de preparar ou consumir qualquer receita. Se você tiver preocupações específicas de saúde, alergias, intolerâncias ou estiver seguindo uma dieta prescrita por um médico, procure orientação do seu médico, farmacêutico ou de um nutricionista registrado antes de fazer mudanças significativas na sua dieta ou estilo de vida.