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.

Nutriscore Rating: 71/100

Prep Time:10 mins

Cook Time:5 mins

Total Time:15 mins

Servings: 2

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

Directions

Step 1

Preheat your oven's broiler on high and line a baking sheet with parchment paper.

Step 2

In a small mixing bowl, combine the drained tuna, low-fat mayonnaise, chopped parsley, lemon juice, salt, and black pepper. Stir until well mixed.

Step 3

Lightly toast the whole grain bread slices in a toaster or under the broiler for 1-2 minutes until slightly crisp.

Step 4

Place the toasted bread slices on the prepared baking sheet.

Step 5

Evenly divide the spinach leaves between the two bread slices, creating a thin layer on each.

Step 6

Top the spinach with the tuna mixture, spreading it evenly over the bread slices.

Step 7

Layer the halved cherry tomatoes and thinly sliced red onions over the tuna mixture.

Step 8

Sprinkle the shredded mozzarella cheese on top of each slice, making sure to cover the veggies.

Step 9

Dust each slice with a pinch of Italian seasoning for added flavor.

Step 10

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.

Step 11

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

Serving size	(433.3g)

Amount per serving	% Daily Value*
Calories	506.2

Total Fat 15.6g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 4.1g
Cholesterol 70.0mg	0%
Sodium 1721.3mg	0%
Total Carbohydrate 38.7g	0%
Dietary Fiber 6.9g	0%
Total Sugars 10.2g
Protein 52.5g	0%

Vitamin D 113.4IU	0%
Calcium 335.9mg	0%
Iron 4.9mg	0%
Potassium 994.8mg	0%

*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.

Source of Calories

Fat: 27.8%

Protein: 41.6%

Carbs: 30.6%