Skillet tuna melt sandwich
10 min · 39 g protein · 395 cals / serving
The diner classic, closed and crisped in a pan: a generous filling of tuna mixed with Greek yogurt, a little mayonnaise, chopped pickles, red onion, mustard and dill, with sliced tomato and melting cheddar between two slices of wholewheat bread toasted golden in a little butter.
Ingredients
- 2 cans (5 oz each), drained canned tuna
- 1/4 cup nonfat Greek yogurt
- 1 tbsp light mayonnaise
- 1/4 cup reduced sodium dill pickles, finely chopped (or cornichons)
- 2 tbsp red onions, finely chopped
- 1 tsp Dijon mustard, grainy or Dijon
- 1 tsp lemon juice
- 1 tbsp fresh dill, chopped, or parsley
- 1 pinch black pepper
- 4 slices whole wheat bread
- 2 slices reduced fat cheddar cheese
- 1 medium tomato, thinly sliced
- 1 1/2 tsp butter, soft
Steps
- Flake the tuna into a bowl and mix in the yogurt, mayonnaise, pickles, onion, mustard, lemon juice, dill and pepper.
- Spread the tuna over two slices of bread, lay the tomato slices and a slice of cheese on each and top with the other bread. Butter the outsides thinly.
- Cook both sandwiches in a large nonstick skillet over medium-low heat 3 minutes a side, pressing gently with a spatula, until deep golden and the cheese has melted. Cut in half and eat hot.
Good to know
Why medium-low heat?
The filling is cold and thick, so it needs a few minutes to warm through before the bread burns. If the bread browns too fast, put a lid on the pan for a minute.
Can I make it lower in carbs?
Fold the filling and cheese into a high-fibre low-carb tortilla instead of bread and crisp it the same way, at about 72 instead of 61.
Alternatives
Per
- Calories
- 127
- Protein
- (41%)
- 12 g
- Fat
- (28%)
- 4 g
- Carbohydrates
- (31%)
- 10 g
- of which sugar
- 2 g
- Fiber
- 2 g
- Sodium
- 251 mg
More meals
Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 789 kcal goes into the pot and 644 g of ingredients comes out as about 620 g of food: 127 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.