Take one of those little tins of tuna, sandwich style in oil. Tip it into a bowl with the oil.

Add the following to taste - the quantities given are easily adaptable:

1 tbsp finely chopped red onion
1 tbsp finely chopped red capsicum
1 tbsp finely chopped flat-leaf parsley
1 vine-ripened tomato, with stalk and base removed, softly squeezed for a second over the sink to remove excess juice (don't remove it all) then chop into small dice
Half teaspoon finely grated lemon rind
Juice of half lemon
Salt to taste
Plenty of freshly ground black pepper

Mix everything together with the tuna then spread over a slice of wholegrain bread (no need to butter the bread). Top with the other slice of bread.

Enough for 2 sandwiches (4 slices of bread).

If you are modest eaters, then this will feed two for lunch.

If you are gluttons like us, then you should double the recipe - or use the next size up tin of tuna.

I use the oil in the tuna as it keeps it moist. If you want, you can drain the oil away and mix all of the above together with a spoonful of mayonnaise (which I think can overshadow the taste of the tuna).

Makes a good dinner for those nights when you're too tired to cook. Nutritious and filling.

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