Double-Decker Deliciousness: Healthy Tuna Melt Recipe

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Craving a comforting and satisfying lunch but want to keep it healthy? Look no further than this recipe for the ultimate healthy tuna melt! It’s packed with protein and healthy fats, making it a great choice for a quick and easy meal. Plus, it’s incredibly versatile, so you can customize it to your liking.

Ingredients:

-Minute Tuna Melt
-Minute Tuna Melt

2 cans (5 oz each) tuna packed in water, drained

  • 1 tablespoon light mayonnaise (or Greek yogurt for extra protein)
  • 1 tablespoon chopped red onion
  • 1 stalk celery, finely chopped
  • 1/4 cup chopped fresh dill (or 1 tablespoon dried dill)
  • 1/4 teaspoon Dijon mustard
  • Salt and freshly ground black pepper, to taste
  • 2 slices whole-wheat bread
  • 1 slice low-fat cheese (Swiss, cheddar, or your favorite)
  • Optional additions: sliced avocado, chopped tomatoes, baby spinach

  • Directions:

    1. Prepare the tuna salad: In a medium bowl, combine drained tuna, mayonnaise (or Greek yogurt), red onion, celery, dill, Dijon mustard, salt, and pepper. Mix well until everything is incorporated and the tuna salad is creamy and flavorful. Taste and adjust seasonings as needed.

    2. Assemble the sandwich: Preheat a skillet or griddle over medium heat. Spread a thin layer of mayonnaise (or a light drizzle of olive oil) on one side of each bread slice. Place one slice of bread, mayo side down, on the preheated skillet.

    3. Build your melt: Top the bread with half of the tuna salad mixture. Add your chosen cheese slice (or slices) and any additional desired toppings like avocado, tomatoes, or spinach. Top with the remaining slice of bread, mayo side up.

    4. Grill to perfection: Cook the sandwich for 2-3 minutes per side, or until the bread is golden brown and crispy, and the cheese is melted and gooey. Press down gently with a spatula while cooking to ensure even browning and melting.

    5. Serve and enjoy! Carefully transfer the tuna melt to a plate and let it cool slightly before cutting it in half and digging in.

    Nutrition Facts (per serving):

    Calories: approximately 350 (depending on bread and cheese choices)

  • Fat: 15g (including healthy fats)
  • Protein: 30g
  • Carbs: 30g
  • Fiber: 5g

  • Tips:

    For a vegetarian option, replace the tuna with mashed chickpeas or lentils seasoned with your favorite herbs and spices.

  • To make it gluten-free, use gluten-free bread.
  • Leftover tuna salad can be stored in an airtight container in the refrigerator for up to 3 days.

  • Conclusion

    This healthy tuna melt is a delicious and satisfying way to incorporate protein and healthy fats into your diet. It’s quick and easy to make, making it a perfect option for busy weeknights. Plus, it’s incredibly versatile, so you can customize it to your liking and dietary needs.

    Frequently Asked Questions (FAQs):

    1. Can I use canned tuna packed in oil?

    Yes, you can use canned tuna packed in oil. However, be sure to drain the oil well before adding the tuna to the salad. This will help to reduce the overall fat content of the sandwich.

    2. What kind of bread is best for a tuna melt?

    Any type of bread you like can be used for a tuna melt. However, whole-wheat bread, sourdough bread, or rye bread are all healthy choices with a good amount of fiber.

    3. How can I make this recipe vegan?

    To make this recipe vegan, simply replace the tuna with mashed chickpeas or lentils seasoned with your favorite herbs and spices. You can also use vegan mayonnaise or a vegan cheese alternative.

    4. Can I add other vegetables to the tuna salad?

    Absolutely! Chopped carrots, bell peppers, or cucumbers would all be delicious additions to the tuna salad.

    5. How can I reheat leftover tuna melt?