Canned or pouched tuna (a March Foods of the Month) is a great way to have a budget-friendly meal that is high in protein and omega-3 fatty acids, and low in fat. When possible, choose tuna that is packed in water in a pouch. We love using canned or pouched tuna to make tuna melts for lunch or dinner. These sandwiches are simple and a family favorite!
For each tuna salad recipe, we use 1 can or pouch of tuna, packed in water and drained. Mix it with 1 tbsp. reduced-fat mayonnaise (or non-fat plain Greek yogurt), 1 tbsp. chopped red onion, and 1 tbsp. chopped celery. Mix all ingredients together and add salt and pepper, to taste.
Parmesan Pesto Tuna Melt – Use the tuna salad recipe listed above. Add in 1 tbsp. pesto and a sprinkle of parmesan cheese. Scoop tuna onto whole grain bread, and top mixture with a slice of reduced-fat provolone cheese and another slice of whole grain bread. Use your stovetop to toast the sandwich over medium heat, until the cheese begins to melt. Serve warm.
Zucchini Tuna Melt – Instead of serving the tuna melt on bread, use a zucchini! Preheat oven to 400 degrees. Cut a zucchini in half, and scoop out the insides. Drizzle with olive oil and roast in the oven for 15 minutes. Next, use the tuna salad recipe listed above to fill the zucchini boat. Sprinkle with reduced-fat shredded cheddar cheese and broil in the oven for 5 minutes, until the cheese is bubbly and serve.
Classic Tuna Melt – Use the tuna salad recipe listed above. Scoop tuna onto whole grain bread, top with two slices of reduced-fat cheddar cheese and two thick slices of tomato. Top with salt and pepper. Broil in the oven for about 5 minutes, until the cheese is bubbly and serve open faced.
