Low Cal Italian Tuna and Veggie Melt
Indulge in the deliciously satisfying yet guilt-free flavor of our Low Cal Italian Tuna and Veggie Melt—a quick and nutritious meal that's perfect for lunch or dinner! This wholesome recipe brings together protein-packed tuna, crisp spinach, juicy cherry tomatoes, and sweet red onions layered atop hearty whole grain bread, all crowned with melted part-skim mozzarella cheese. A touch of Italian seasoning and fresh parsley invigorates the dish with bold Mediterranean flair, while a tangy hint of fresh lemon juice elevates the creamy tuna filling. Ready in just 15 minutes, this low-calorie, high-protein recipe is a breeze to make and ideal for busy weeknights. Serve it fresh from the broiler with a crisp side salad for a light meal that's as delicious as it is healthy.
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Recipe Information
Ingredients
- 1 can (5 oz) Tuna (packed in water, drained)
- 2 tablespoons Low-fat mayonnaise
- 1 tablespoon Fresh parsley (chopped)
- 1 teaspoon Fresh lemon juice
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 pieces Whole grain bread slices
- 6 pieces Cherry tomatoes (halved)
- 0.25 cup Red onion (thinly sliced)
- 0.5 cup Spinach leaves
- 0.25 cup Part-skim mozzarella cheese (shredded)
- 0.5 teaspoon Italian seasoning
Instructions
Preheat your oven's broiler on high and line a baking sheet with parchment paper.
In a small mixing bowl, combine the drained tuna, low-fat mayonnaise, chopped parsley, lemon juice, salt, and black pepper. Stir until well mixed.
Lightly toast the whole grain bread slices in a toaster or under the broiler for 1-2 minutes until slightly crisp.
Place the toasted bread slices on the prepared baking sheet.
Evenly divide the spinach leaves between the two bread slices, creating a thin layer on each.
Top the spinach with the tuna mixture, spreading it evenly over the bread slices.
Layer the halved cherry tomatoes and thinly sliced red onions over the tuna mixture.
Sprinkle the shredded mozzarella cheese on top of each slice, making sure to cover the veggies.
Dust each slice with a pinch of Italian seasoning for added flavor.
Place the baking sheet under the broiler for 3-5 minutes, or until the cheese is fully melted and bubbly. Keep a close eye to avoid burning.
Remove from the oven and let cool slightly before serving. Serve immediately with a side salad or fresh veggies for a complete meal.
Nutrition Facts
Calories |
506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.6 g | 20% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 70 mg | 23% | |
| Sodium | 1721 mg | 75% | |
| Total Carbohydrate | 38.7 g | 14% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 10.2 g | ||
| Protein | 52.5 g | 105% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 336 mg | 26% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 995 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
