How to Make a Delicious and Healthy Tuna Melt

A tuna melt can be very good for you and still taste great if you use the right ingredients. This recipe incorporates whole grains, a low-risk source of omega 3's, and MUFA's (mono-unsaturated fats) which all lead to better health and weight loss. It is very filling and will soon become your favorite lunch or quick dinner!

Difficulty: Easy

Instructions

Things You'll Need:

• toaster oven or oven and small pan
• shredded or sliced low fat mozzarella cheese
• a large tomato
• 1 can chunk light tuna
• extra virgin or light olive oil
• lemon juice
• pepper, salt, or other seasonings
• celery and onion if desired
• 1 whole wheat mini-bagel or english muffin

1. Pre-heat the toaster oven or conventional oven to broil at 450 degrees. Put foil over the pan for easy clean up later.

2. Rinse the chunk light tuna thoroughly in a collander. This will remove some of the salt. Albacore tuna is not recommended because it tends to have higher levels of mercury.

3. Move the tuna to a bowl. Add extra virgin or light olive oil a teaspoon at a time, mixing thoroughly with a fork. Add lemon, a little salt, pepper, or other seasonings if you desire. You can also add chopped celery and onion if you like.

4. When you have mixed the tuna to your liking, pack it onto each half of a whole wheat mini-bagel or english muffin. Place these on your foil covered pan.

5. Cut two slices from a large tomato to your desired thickness and place on top of the tuna.

6. Sprinkle shredded low fat mozzarella cheese on top of each tomato slice. Try to pile it more in the middle so it does not fall off. As it melts it will move towards the edges. You can also use a thin slice of low fat American cheese or a low fat mozzarella cheese ball or block.

7. Place the pan containing your now assembled tuna melts into the toaster oven or conventional oven. Broil until the cheese is just melted to avoid heating up the tuna.

8. Serve and enjoy!

Tips & Warnings

• If the tuna becomes too warm for your liking, you can put the tuna melts in the fridge or freezer for a minute or two.
• Mix a larger amount of tuna than you need in a storage container and save it in the fridge for quick tuna melts later. This saves time and dishes.
• Use only one half of the bagel or english muffin for a satisfying snack.

[gahazeleyes]

on 4/25/2009 Sounds delicious. Thank you

[Wasatch]

on 4/24/2009 Thanks for the good lunch idea.

[our5kids]

on 4/24/2009 Sounds yummy my kids are gonna love this thank you for your article on How to Make a Delicious and Healthy Tuna Melt 5 huge stars!!

[kaseysviewblog]

on 4/21/2009 Great recipe, I've always loved tuna melts.

[PamelaAlexander]

on 4/7/2009 This sounds like a great recipe and I will definitely try it!!