Omega-3 Fatty Acid Rich Tuna Melt
Tuna is a quick and easy omega-3 fatty acid rich fish to keep on hand in your pantry for quick and easy meals. I love to make sandwiches for a quick and easy lunch or even for dinner on those nights when I don’t get home until late. It’s a great post-work out meal too because it is loaded with protein! I usually try to eat 2-3 servings per week of fish that is high in omega-3 fatty acids. The skipjack or light tuna is very low in mercury so I feel much healthier eating it. Go here for more information on mercury levels in fish.
I must really like rosemary with fish because my salmon recipe had rosemary too :-). I think that the flavor goes really well with fish. You can read more about omega-3 fatty acids and cancer prevention here.
You will notice that I served this sandwich with seedless watermelon. It is loaded with antioxidants and vitamins and minerals and is low in calories. It may also help prevent breast cancer and other cancers. It contains potassium, vitamin A, vitamin C, beta-carotene, and lycopene. It actually has 40% more lycopene than raw tomatoes! Here is some more information on phytochemicals and cancer prevention.
Tuna Melt Recipe
This recipe was adapted from Rachel Ray’s mini tuna melts recipe.
- 4 slices good whole-grain bread ( I use sprouted grain bread like Food for Life’s Ezekiel or 7 sprouted grains)
- 1 can sustainable skipjack tuna in water (light tuna), drained
- 1 small shallot, finely chopped
- 1 sprig fresh rosemary, finely chopped
- black pepper
- Any cheese of your choice, shredded or sliced ( I shredded a cheddar/gruyere cheese that I found at Trader Joe’s last week.)
- Butter for grilling the bread
- Fruit for serving
- Heat a cast iron or non-stick skillet over medium heat. Sauté the shallot briefly, about 1 minute.
- Place the drained tuna in a small bowl and flake to desired consistency. Add the sautéed shallot, black pepper, finely chopped rosemary and stir to combine.
- Butter the bread slices. Place in pan and add the cheese, the tuna mixture, and more cheese. Top with second piece of buttered bread. Cook over medium heat until both sides are golden brown.
- Serve with fruit or watermelon for a antioxidant kick.