Behind The Plate: Tuna Melt

Tuna Melt

How to choose the right tuna and put together a healthy tuna melt.

• Look for Tuna packed in Water only, as this Tuna will have the least amount of sodium.
• Purchase Tuna from Trader Joe’s or Whole Foods, as their tuna was exposed to less Mercury compared to your average grocery store tuna.
• Make sure ingredients say only two words: Water, Tuna. That is it, if there are any preservatives or words you cannot pronounce – do not buy it.
• Last but not least, Tuna can taste great and is affordable, but limit your intake of Tuna to 2-3 times a week, as it is higher in Mercury.

TUNA MELT 

• For the bread, we are using Ezeikel (Flourless bread)
• Cheese: is a hormone free, low fat Cheddar cheese
• 2 cans of plain Tuna in water
• 2tbs of Low Sodium Relish
• Pinch of Salt and Pepper
• 2tbs of Olive Oil Mayo

Toast the bread with the cheese, and a pinch of Olive Oil on the outside to give it a little crisp. Mix all the TUNA salad ingredients, spread onto the two pieces of bread, put them together – and enjoy.

A healthy, high protein (over 60g of protein), low complex carbs, and low fat TUNA MELT. Tastes great and low in calories.

Give it a shot.

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