tuna-melt

Here’s a classic tuna melt recipe that the whole family can enjoy. This healthy sandwich is an easy tuna fish recipe you can make in minutes.

Tuna is a relatively inexpensive protein source that’s lean and rich in omega 3 fats and a good source of vitamin D, B vitamins, and selenium. Concerns about mercury can be addressed by visiting the FDA’s website at FDA.gov. Put simply, it’s safe to consume 2-3 servings of tuna a week. This tuna melt is served on a whole wheat English muffin for added fiber and nutrients. Concerned about sodium? Look for a whole wheat bread with less than 140 mg of sodium on the label and the same with your cheese.

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 3 oz light tuna packed in water, drained and flaked
  • 2 Tbsp chopped onion
  • 1/3 cup chopped celery
  • 1/8 tsp black pepper
  • 2 Tbsp low fat mayonnaise
  • 2 light whole wheat English muffins, halved
  • 1/4 cup low fat shredded cheddar cheese

Preparation

Preheat oven or toaster oven to 400°.

In a bowl, combine tuna, onion, celery, pepper and mayonnaise and stir gently.

Divide tuna mixture among 2 English muffin halves. Sprinkle with cheese and top with remaining 2 English muffin halves.

Bake for 8 to 10 minutes, or until warm and cheese is melted. Serve immediately.

Yield: 2 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 sandwich

Calories: 322
Sodium: 575mg
Fat: 9g
Carbohydrates: 23g
Saturated Fat: 4g
Fiber: 4g
Cholesterol: 38mg
Protein: 20g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

Baldwin Publishing, Inc. Copyright indicia (© 2007 – 2017 Baldwin Publishing, Inc.). All rights reserved.

Health eCooking® Trademark indicia (® Health eCooking is a registered trademark of Baldwin Publishing, Inc.)

No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.