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Tuna Melt

:  April/May 2005, The EatingWell Healthy in a Hurry Cookbook (2006)

Your rating: None Average: 4.4 (112 votes)

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


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

4 servings

Active Time:

Total Time:

Nutrition Profile

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

View Our Nutrition Guidelines »

Ingredients

  • 12 ounces canned chunk light tuna, drained (see Note)
  • 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

  • Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving: 252 calories; 6 g fat ( 3 g sat , 0 g mono ); 66 mg cholesterol; 16 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 242 mg potassium.

Nutrition Bonus: Vitamin A & Vitamin C (20% daily value).

Carbohydrate Servings: 1

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


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Recipe Categories

Publication
April/May 2005
The EatingWell Healthy in a Hurry Cookbook (2006)
Ease of Preparation
Easy
Type of Dish
Sandwich
Main dish, fish/seafood
Main Ingredient
Fish
Health & Diet Considerations
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low carbohydrate
Low calorie
Diabetes appropriate
Total Time
15 minutes or less
Preparation/ Technique
Broil
Style/Theme
Makeover
Kid-friendly
Everyday favorites
Comfort foods
Budget
Ethnic/Regional
American
Servings
4
Meal/Course
Dinner

Season
Winter
Fall
Summer
Spring
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