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Tuna, Egg, and Avocado Toast

Photo: Iain Bagwell
Active time 15 mins
Total time 15 mins
Yield

Serves 4 (serving size: 1 toast)

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.

Ingredients

  • 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

Nutrition 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

How to Make It

  1. 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.