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Tuna Melt

:  April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006), January/February 2013, EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)

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In this updated tuna melt recipe, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar. This allows us to use considerably less cheese while ensuring that there’s great cheese flavor in each gooey bite of this healthy tuna melt recipe.


READER'S COMMENT:
"This was so good! It reminded me of a tuna melt we used to get at a bagel shop so that is how I served it...on top of an onion bagel. It was wonderful! The tuna salad recipe had the perfect amount of mayo to not overpower. Erica "
Tuna Melt Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | Low cholesterol |

View Our Nutrition Guidelines »

Ingredients

  • 2 5-ounce cans chunk light tuna (see Tip), drained
  • 1 medium shallot, minced (2 tablespoons)
  • 2 tablespoons low-fat mayonnaise
  • 1 tablespoon lemon juice
  • 1 tablespoon minced flat-leaf parsley
  • 1/8 teaspoon salt
  • Dash of hot sauce
  • Freshly ground pepper, to taste
  • 4 slices whole-wheat bread, toasted
  • 2 tomatoes, sliced
  • 1/2 cup shredded sharp Cheddar cheese

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Preparation

  1. Preheat broiler.
  2. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

Tips & Notes

  • Tip: Look for sustainable seafood, such as U.S.-caught chunk light tuna, preferably certified by the Marine Stewardship Council.

Nutrition

Per serving: 209 calories; 7 g fat ( 4 g sat , 2 g mono ); 29 mg cholesterol; 17 g carbohydrates; 1 g added sugars; 18 g protein; 3 g fiber; 497 mg sodium; 355 mg potassium.

Nutrition Bonus: Vitamin C (20% daily value), Vitamin A (18% dv), Calcium (15% dv)

Carbohydrate Servings: 1

Exchanges: 1 starch, 1/2 vegetable, 3 lean meat, 1/2 high-fat meat


More From EatingWell

Recipe Categories

Style/Theme
Budget
Comfort foods
Everyday favorites
Kid-friendly
Makeover
Ease of Preparation
Easy
Type of Dish
Main dish, fish/seafood
Sandwich
Total Time
15 minutes or less
Servings
4
Ethnic/Regional
American
Main Ingredient
Fish
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Heart healthy
Healthy weight
Preparation/ Technique
Broil
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
April/May 2005
EatingWell Comfort Foods Made Healthy: The Classic Makeover Cookbook (2009)
The EatingWell Healthy in a Hurry Cookbook (2006)
January/February 2013
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