Healthy Tuna Melt | Slimming Eats Recipe (2024)

FAQs

Why is my tuna melt soggy? ›

The key to preventing a soggy tuna melt is to drain your canned tuna really well. To do this, empty the tuna into a fine-mesh strainer then press down on it to release any liquid.

Tuna melt sandwich (1 sandwich) contains 31.8g total carbs, 29.7g net carbs, 26.8g fat, 22.1g protein, and 456 calories.

These include extra veggies, which add fiber, color and flavor. Even fruits are a good fit in a tuna sandwich: think apples, avocados and tomatoes.

Things like American cheese, Monterey jack or Swiss cheese are all great, but we love the sharp bite of cheddar. — Variations. We packed this sandwich full of celery, pickles, and red onion, but just like our classic tuna salad, feel free to switch up the toppings.

Tuna dries out quite quickly and turns crumbly, so it should be cooked very briefly over a high heat in a frying pan, on a griddle or over a barbecue; or cooked under oil (confit), sous vide or simmered in a sauce.

Firstly, the bread in the sandwich is rich in fiber and protein, which helps you feel fuller for longer and reduces the chance of overeating at other meals. Cheese provides calcium, which is important for strong bones and teeth. Tuna is a good source of protein to help you feel full throughout the day.

Tuna is also plentiful in omega-3 fat, which is important for heart health, growth and brain function. For the sandwich, using whole grain bread can up your daily dose of fiber as can piling up on the veggies. Cons: The FDA suggests limiting fish consumption to twice a week to moderate the amount of mercury we take in.

But you need to choose your seafood wisely, since options like shellfish and canned tuna fish are high in salt. Five oz of canned tuna has more than 300 mg of sodium, and 3 oz of frozen shrimp can have more than 400 mg. Better seafood choices include fresh tuna, salmon, halibut, and haddock.

Additionally, tuna provides small amounts of omega-3 fatty acids, which have been shown to help manage diabetes due to their potential to lower inflammation and improve blood sugar control. You can make tuna salad even healthier and higher in protein by mixing it with cottage cheese or yogurt, rather than mayonnaise.

What is in a Starbucks tuna melt? ›

Tuna, medium Cheddar & mozzarella full fat soft cheese with sweetcorn & spring onion in a rustic ciabatta roll. Order now on Starbucks® Delivers to get it delivered straight to your door or on the Starbucks® UK app to order ahead.

Tuna is a lean protein source that is low in saturated fat, which can help to lower cholesterol levels. Some types of tuna, such as canned light tuna, are also low in total fat and calories.

Canned tuna typically contains either albacore or skipjack tuna, and cans are usually marked as either “albacore” or “chunk light.” Albacore tuna typically has higher concentrations of mercury than chunk light tuna and should be eaten only once or twice a week. Chunk light tuna is safe to eat two or three times a week.

A lot people who are on a weight loss diet will turn to tuna because of its high level of protein – 3 oz of albacore tuna has 20g of protein but only about 100 calories. However, if you're eating tuna as a traditional tuna salad with mayonnaise, you may be consuming unnecessary calories and fat.

Additional Fixes For Watery Tuna Salad

If you don't want to end up with more tuna salad than you can eat before it goes bad, ground nuts and bread crumbs are both options for soaking up the sog. Typically, ground nuts are considered superior because they don't get soggy the way breadcrumbs can.

If you're meal prepping tuna salads for lunch, here's how to prevent the bread from getting soggy. Choose a sturdy bread like wheat, white or sourdough that's about 1/2 inch thick. Build your sandwich so that the lettuce. is on the bottom, catching any of the liquid. Also layer any tomatoes or avocado on the bottom.

Color: The flesh of fresh tuna should be a deep, dark red color. If it's brown or gray, it's not fresh. Firmness: Fresh tuna should be firm to the touch, not mushy or slimy.