Lunch · Easy
High-Protein Tuna Melt
High-Protein Tuna Melt is a practical, fitness-friendly adaptation of a widely recognised dish, built around Tuna in water, drained, Whole-Wheat Bread, Cottage Cheese 2%, Cheddar, reduced fat. The recipe uses toasting with a warm protein-rich topping rather than a generic cooking template, with measured ingredients and portions designed to keep the result reproducible.
- Protein
- 47g
- Energy
- 460 kcal
- Carbs
- 42g
- Fat
- 11g
- Time
- 20 min
- Serves
- 4
What you need
Ingredients
Measured for 4 servings.
- 500 gTuna in water, drained
- 320 gWhole-Wheat Bread
- 240 gCottage Cheese 2%
- 100 gCheddar, reduced fat
- 200 gTomato
- 60 gRed Onion
Make it
Method
Weigh and prepare all ingredients for High-Protein Tuna Melt: 500 g Tuna in water, drained, 320 g Whole-Wheat Bread, 240 g Cottage Cheese 2%, 100 g Cheddar, reduced fat, 200 g Tomato, 60 g Red Onion. Wash produce and cut or grate it as the recipe requires.
Heat a wide pan over medium-high heat. Add the listed oil if included and cook Tuna in water, drained in a single layer until it takes on colour.
Add the remaining ingredients in their appropriate cooking order and toss for about 8 minutes. The ingredients should be tender but not falling apart.
Cook fish or prawns until opaque; aim for 63°C at the thickest point.
Divide High-Protein Tuna Melt into 4 equal portions. Add fresh herbs, cheese or delicate greens only at the end and serve straight away.
Per serving
Nutrition snapshot
- Protein
- 47g
- Carbs
- 42g
- Fat
- 11g
- Energy
- 460 kcal
