If anyone has an inexplicable aversion to canned tuna (or salmon, herring, sardines, etc.), it’s time to move past it! Because to be completely honest, canned tuna rocks. Besides being very cheap and nutritious (hello lean protein and omega 3s!), it also makes a delicious salad base that is easy to prepare and pairs well with tons of bold flavors.
Take this combo: Tender tuna, crunchy bell pepper and onion, and flavor-packed olives and herbs are held together with a creamy and tangy Greek yogurt-Dijon-balsamic dressing, toasted on crisp hearty bread, and finished off with roasty tomatoes and melty Italian cheese.
So even if you’re wary of a fishy taste, never fear the tuna melt! These flavors and textures will rock your tastebuds. And perhaps become your go-to lunch. (I can’t get enough!)
Paired with Kashi Fire-Roasted Veggie crackers (I need my carbs 😉 ), mashed avocado with garlic, and sweet summer cherries
- 1 slice whole grain bread
- 3 oz canned water-packed light tuna, drained*
- 2 tsp plain nonfat Greek yogurt
- 1/2 tsp Dijon
- 1/2 tsp balsamic vinegar
- 1 Tbsp chopped fresh basil
- 1 Tbsp diced red onion
- 1 Tbsp diced red bell pepper**
- 1 large olive, chopped
- black pepper, to taste
- 1 oz grape tomatoes, thinly sliced
- 14g Italian cheese***
- Drain tuna well. (Use a spoon or fork to press down on meat while pouring out excess water.) Add tuna to a bowl with Greek yogurt, Dijon, and balsamic vinegar. Mash to incorporate evenly. Then stir in basil, onion, bell pepper, olive, and black pepper to taste.
- Meanwhile, preheat oven or toaster oven to 450º. Place bread on a baking sheet or aluminum foil and toast about 2 minutes per side, or until lightly browned and crisp. Press tuna mixture onto bread, top with sliced tomato (not the cheese yet), and return to oven/toaster oven for another 4-5 minutes, until heated through. Add the cheese and return to hot oven/toaster oven for 1-2 minutes, until melted.
- *I like the moist texture (and lower potential mercury content) of chunk light tuna, but for a more mild taste try white albacore. Also, water-packed offers more omega-3s. (Because fatty-acids dissolve in oil, some are lost when draining oil-packed tuna.)
- **You can also use jarred roasted red pepper.
- ***Here I've used Sargento's Bruschetta Jack blend. But if not available, any variety such as fontina, asiago, or mozzarella would work well.