Healthy Tuna Melts: A Quick and Tasty Lunch or Dinner Option
If you’re looking for a healthy, satisfying lunch or dinner option that’s quick to prepare and full of flavor, this Healthy Tuna Melt recipe is just what you need! When my husband asked me to make him a tuna melt, I was initially hesitant—mainly because I’m not a fan of tuna, except when it’s grilled. However, after trying this easy and delicious recipe from The Complete Cooking Light Cookbook, I’m happy to say I’ve made it multiple times for him. He loves it! Since he’s not particularly fond of English muffins, we usually use whole wheat toast instead, but you can always use English muffins as the recipe suggests. This version is lighter than traditional tuna melts but just as satisfying.
Why You’ll Love This Healthy Tuna Melt:
- Quick & Easy: It takes just 20 minutes from start to finish, making it a perfect go-to recipe for busy days.
- Packed with Protein: The tuna and cheese provide a nice boost of protein, keeping you full longer.
- Full of Flavor: The combination of Dijon mustard, lime juice, and fresh vegetables adds a flavorful twist to the classic tuna melt.
Recipe Details:
- Prep Time: 15 minutes
- Cook Time: 5 minutes
- Total Time: 20 minutes
- Recipe Category: Lunch / Snacks
- Yield: Serves 4
- Aggregated Rating: 4.5 stars (based on 7 reviews)
- Calories per Serving: 319.6
Ingredients:
| Ingredient | Quantity |
|---|---|
| Celery, chopped | 1/3 cup |
| Light mayonnaise | 3 tablespoons |
| Dijon mustard | 2 teaspoons |
| Lime juice | 2 teaspoons |
| Fresh coarse ground black pepper | 1/2 teaspoon |
| Tuna in water, drained | 1 can (5 ounces) |
| English muffins (or whole wheat toast) | 4 halves |
| Tomatoes, sliced | 1 tomato |
| Low-fat Swiss cheese | 1/4 cup shredded |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 319.6 kcal |
| Fat | 8.4 grams |
| Saturated Fat | 2.2 grams |
| Cholesterol | 46.4 mg |
| Sodium | 797.7 mg |
| Carbohydrates | 29 grams |
| Fiber | 2.8 grams |
| Sugar | 3.9 grams |
| Protein | 30.9 grams |
Instructions:
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Preheat the Broiler: Start by preheating your oven’s broiler to a high setting.
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Prepare the Tuna Mixture: In a medium-sized bowl, combine the chopped celery, light mayonnaise, Dijon mustard, lime juice, and fresh coarse ground black pepper. Mix everything thoroughly to form a creamy spread. Add in the drained tuna and stir until the tuna is fully coated with the mixture.
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Assemble the Tuna Melts: Split the English muffins (or whole wheat toast) into halves and lay them flat on a baking sheet. Spread about 3 tablespoons of the tuna mixture evenly onto each muffin half.
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Top with Tomato and Cheese: Place one slice of tomato on top of each muffin half, followed by 1 tablespoon of shredded Swiss cheese.
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Broil the Tuna Melts: Place the baking sheet under the broiler and broil the tuna melts for about 5 minutes, or until the cheese is melted and bubbly, and the tops are lightly browned.
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Serve and Enjoy: Once the cheese has melted, remove from the oven and serve the tuna melts immediately. Enjoy them as a quick and nutritious lunch or dinner!
Tips for the Best Tuna Melts:
- Toast Variation: If you’re not a fan of English muffins, whole wheat bread works just as well. You could even try using a gluten-free bread if preferred.
- Customize the Flavor: Feel free to get creative with your toppings. Try adding a slice of avocado or a sprinkle of fresh herbs like parsley or chives for an added burst of freshness.
- Cheese Options: If you’re not a fan of Swiss cheese, you can substitute it with any cheese of your choice, such as mozzarella, cheddar, or provolone.
Why This Healthy Tuna Melt Is Perfect for You:
- Low in Calories: At just under 320 calories per serving, this healthy tuna melt won’t break your calorie count for the day.
- Protein-Packed: The tuna provides a substantial amount of protein, helping to keep you full and satisfied.
- Quick to Make: This recipe is ready in just 20 minutes, making it perfect for busy days when you need a nutritious meal without a long cooking time.
So, next time you’re looking for a delicious and healthy twist on a classic comfort food, try making these Healthy Tuna Melts. They’re easy, flavorful, and sure to please both tuna lovers and those just looking for a quick meal option.
