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Nutrition information Serving: 3 ounces tuna (182 grams)
Servings per recipe: 4
Calories: 258 (92 from fat)
Cholesterol: 64 milligrams
Fat: 10 grams (3 saturated fat, 0 trans fats)
Protein: 36 grams
Sodium: 651 milligrams 
Total carbohydrate: 5 grams (1 fiber, 
2 sugars)


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Speedy hi-protein tuna melt

This tasty sandwich is perfect for a midday meal. Its high-protein content will help you feel full and satisfied throughout the afternoon.

Ingredients

Two 6-ounce pouches water-packed tuna
1/3 cup light mayonnaise
2 tablespoons finely chopped red onion
Pinch of salt and pepper to taste (optional*)
4 slices of ripe tomato
8 slices low-fat Swiss cheese

Directions

  1. Preheat broiler.
  2. In a bowl, mix together tuna, mayonnaise and red onion. Add a pinch of salt and pepper to taste, if needed.*
  3. Assemble tuna melts by placing the tomato slices on a baking sheet, placing a scoop of tuna salad in the center of each and covering with two slices of cheese. 
  4. Broil 6 to 8 minutes, until cheese starts to brown, and is bubbling around the edges. 
  5. Transfer to serving plates.

Higher protein option

You can increase the amount of protein by whisking a couple of tablespoons of unflavored whey protein powder* into your mayonnaise before mixing it into your tuna (then add the remaining ingredients).

*Option not included in nutrition facts.












 

Source: Jeanie Becker, registered dietitian, Unity Hospital Bariatric and Weight Loss Center

First published: 03/01/2008
Last updated: 07/12/2012

Reviewed by: Allina Health's Patient Education Department