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, 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

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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

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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.