August 14, 2014 at 1:00 am

Tuna sandwich perfect fresh or for a picnic

Serve with grilled bell peppers in extra-virgin olive oil and vinegar. (Bryan McCay / EatingWell)

Sturdy “country-style” bread works best for this healthy tuna sandwich recipe with watercress and chili-mayo. Eat the tuna sandwich warm, straight off the grill, wrap it up for lunch or pack it in a cooler for a picnic dinner. Serve with grilled bell peppers drizzled with extra-virgin olive oil and vinegar and a glass of Sauvignon Blanc.

Grilled Tuna Sandwich with Lemon-Chili Mayo

8 slices whole-wheat or sourdough bread
3 tablespoons canola oil
2 8-ounce tuna fillets, about 1 inch thick
½ teaspoon plus 1 tablespoon chili powder, divided
¼ teaspoon salt
½ cup low-fat mayonnaise
1 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
3 cups watercress or baby arugula, tough stems removed

Preheat grill to medium-high.

Lightly brush bread slices with oil. Brush tuna with the remaining oil and sprinkle with ½ teaspoon chili powder and salt.

Grill the tuna, turning once, until cooked through, 4 to 6 minutes per side. Transfer to a clean cutting board. Grill the bread, turning once, until beginning to brown, about 1 minute per side.

Combine mayonnaise, lemon zest, lemon juice and the remaining 1 tablespoon chili powder in a small bowl. Thinly slice the tuna with the grain.

To assemble the sandwiches, spread about 2 tablespoons of the lemon-chili mayonnaise over 4 slices of bread. Top with about ¾ cup watercress (or arugula), the tuna and the remaining slices of bread. Makes 4 servings.

To make ahead: Wrap and refrigerate the sandwiches for up to 4 hours.

Per serving: 442 calories; 19 g fat (2 g saturated fat; 39 percent calories from fat); 32 g carbohydrates; 52 mg cholesterol; 753 mg sodium; 36 g protein; 5 g fiber.