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Tuna, avocado and tomato toasts

An everyday dish for 2, ready in 20 minutes, around $2.91 a serving. People actually plan it with Popotam, and it's in season in October.

20mintotal
≈ $2.91a serving
429kcalper serving
17gof protein
In season in October
Let's cook
Tuna, avocado and tomato toasts, a serving idea
AI-generated image · Serving idea

Step-by-step recipe

check things off as you go

  1. Toast the bread

    Lay the slices of whole wheat sandwich bread in a nonstick skillet over medium heat. Flip them after 2 minutes to toast the other side until golden.

    Tip · If you want more crunch, you can toast the bread in the oven at 180°C for 5 minutes instead of using the skillet.

  2. Mash the avocado

    Peel the avocado, remove the pit and mash the flesh with a fork in a bowl. Add the juice of half a lemon so it doesn't turn brown.

    Tip · For a bolder taste, add a pinch of pepper to the avocado before spreading it.

  3. Drain the tuna

    Open the two cans of tuna in water and drain them completely in a colander. Flake the tuna with a fork in a bowl.

  4. Dice the tomatoes

    Wash the tomatoes and dice them on a cutting board. Season lightly with salt and pepper.

  5. Build the toasts

    Spread the mashed avocado over the toasted bread. Top with the flaked tuna and diced tomatoes. Finish with a drizzle of olive oil.

  6. Serve right away

    Cut the toasts in half if needed and serve them right away so the bread doesn't get soggy.

And there you go, it's readyCheck off every step to celebrate.

The questions you're asking

short answers, numbers you can check

How many calories in a serving?

One serving has about 429 kcal. 27% comes from carbs, 16% from protein and 51% from fat.

29 gCarbs
17 gProtein
24 gFat
Per serving (the dish for 2, divided by 2)
Energy429 kcal
Protein16.8 g
Carbs28.7 g
of which sugars7.7 g
Fat24.3 g
of which saturated fat4.8 g
Fiber8.2 g
Salt1.1 g

Worked out ingredient by ingredient with the ANSES Ciqual 2025 table, never written by an AI. It's an estimate: veggie sizes and brands make the numbers vary.

How much does it cost?

About $2.91 a serving, adding up the average prices of the ingredients you need to buy.

≈ $5.83for 2 people
≈ $2.91a serving

Pantry salt, oil and spices aren't counted. Your store and your brands will move the total, but the ballpark is right.

How long does it keep?

Eat it fresh. Bread and wraps get soggy when they sit with the filling. Prep the filling ahead if you want, and put it together the day you eat it!

D-Daymake it the day you eat it
Noit would lose all its appeal

Times Popotam uses for meal prep, based on ANSES guidance, rounded down. The details: how long cooked dishes keep.

and the rest of the week?

Popotam plans your whole week

Lunch and dinner, with dishes like this one, based on your tastes, your time and your budget. The grocery list is sorted by aisle. Free, no account.

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