High proteinQuick

Tuna Melt

The tinned-fish sandwich that earns the grill.

10 min Serves 1 Grill

Per serving

580

kcal

50.7 g

protein

30.4 g

carbs

27.8 g

fat

8.7 g protein per 100 kcal · 5.3 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Bread70 g
  • Tuna120 g
  • Cheddar cheese40 g
  • Mayonnaise15 g
  • Spring onion(optional)15 g

Method

  1. 1Mix the drained tuna with the mayonnaise and season.
  2. 2Pile it onto the bread and cover with the cheese.
  3. 3Grill until the cheese bubbles and browns at the edges.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Spring onionsShow

Mild and quick. The white part is stronger; the green tops are softer and often scattered over at the end.

  1. Trim off the hairy root and any tired tips of the green.
  2. Line them up together and slice across into thin rings, or slice long thin strips at an angle.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.
Using the grillShow

An overhead grill cooks from the top with fierce heat — things go from golden to burnt quickly.

  1. Heat the grill for a few minutes first.
  2. Put the food on the grill tray about 8–10 cm from the heat.
  3. Stay nearby and check often. Turn the food halfway.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.