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Tuna Melt

Tuna Melt
Number of Servings: 4 Total Preparation Time: less than 15 minutes
Actual Cooking Time: less than 15 minutes Source: EatingWell
Food Groups: Dairy, Vegetables, Grains, Protein
Main Ingredient: Fish & Shellfish
Meal Type: Lunch Entrée, Dinner Entrée
Nutrition Content: Good Source of Calcium
Origin: American
Special Features: Quick to Prepare (under 30 minutes), Simple (6 or less ingredients)

In this updated version of the tuna melt, we go light on the mayo and top it with fresh tomato slices and shredded sharp Cheddar, which allows us to use considerably less cheese while ensuring that there’s great cheese flavor in each gooey bite.


12 ounces canned chunk light Tuna, drained (see Note)
1 medium Shallot, minced (2 tablespoons)
2 tablespoons low-fat Mayonnaise
1 tablespoon Lemon juice
1 tablespoon minced flat-leaf Parsley
1/8 teaspoon Salt
Dash of hot Sauce
Freshly ground Pepper to taste
4 slices whole-wheat Bread, toasted
2 Tomatoes, sliced
1/2 cup shredded sharp Cheddar cheese


Preheat broiler.
Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes.

Nutrient Information
Calories: 252
Total Fat: 6 g
Saturated Fat: 3 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 408 mg
Carbohydrates: 16 g
Protein: 31 g
Fiber: 3 g
Vitamin A:
Vitamin C:
Calcium: 102 mg

Cook's Notes:

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. FDA/EPA advice recommends no more than 6 ounces of albacore a week; up to 12 ounces canned light is considered safe.