Working through your stash of pantry goods? Wanting some new ideas to add variety? How about an age old classic – a diner tuna melt! This recipe is quick to put together and very filling. This recipe can be adjusted to yield two smaller sized patties to suit your nutrition needs and hunger level.
Prep Time: 5 minutes
Cook Time: <10 minutes
1-4oz can albacore tuna, drained
1 small carrot, finely diced
1 celery stalk, finely diced
1 egg 1 Tbsp light mayonnaise
2 Tbsp fresh dill (or 2 teaspoons dried dill)
2 Tbsp fresh flat leaf parsley, chopped (or 1 Tbsp dried parsley)
Fresh ground black pepper
1oz reduced fat cheddar cheese
1.) In a small bowl, combine all ingredients, leaving out cheese. Fold together until fully incorporated, mixture will be loose.
2.) Heat a large non-stick pan over medium-high heat. To the pan, spread tuna mixture in the form of one patty (similar to ladling a thick pancake batter). Let cook patty on the first side for ~3-4 minutes, covering with pan with a tightly fitting lid.
3.) Remove lid. Carefully using a spatula, gently flip tuna patty to cook the alternate side.
4.) To the cooked side, add cheese, then cover the pan with the lid and let cook for ~3-4 minutes until cheese has melted and patty is cooked through.
Servings 1: 310 Calories | Total Fat 16g | Saturated Fat 5g | Sodium 500mg | Potassium 210mg | Total Carbohydrate 4g | Fiber 1g | Protein 39g
Servings 2 (per patty): 155 Calories | Total Fat 8g | Saturated Fat 2.5g | Sodium 250mg | Potassium 105mg | Total Carbohydrate 2g | Protein 19.5g
By Sarah Lawson, RD, Registered Dietitian at PRO Medical
Check out more healthy recipes here.
PRO Medical’s Registered Dietitians provide personalized meal plans and education to support you in making realistic lifestyle changes and in achieving your individual goals. We have experts in a variety of areas and provide support for adults, pediatrics and families.