Your Recipe

Healthy Tuna Melt

Ingredient Amount Calories
Cheese, parmesan, hard 28g 110kcal
Cheese, cream 45g 158kcal
Fish, tuna, white, canned in water, drained solids 170g 218kcal
Bread, whole-wheat, commercially prepared 112g 282kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
170 g can tuna packed in water drained
3 tbsp cream cheese
Pinch of salt
Pinch of ground black pepper

Pinch of garlic powder
2 whole grain English muffins bagels or 4 bread slices
28 g shredded any hard cheese divided
Green onions chopped (optional)
Instructions
In a small bowl, add tuna, cream cheese, salt, pepper and garlic powder; mix with a fork.
Cut English muffins or bagels in half and toast. Divide tuna mixture between 4 toasts, top with 1 tbsp cheese, place on baking sheet and broil on High for 6 - 7 minutes or until cheese is melted and browned a bit.
Serve immediately with soup, salad or vegetables.

Nutrition Facts
Portion Size 178 g | ml
Amount Per Portion 384
1605
kcal
kilojoules
% Daily Value *
Total Fat 16g 20%
Saturated Fat 7.7g 38%
Sodium 810mg 35%
Total Carbohydrate 26g 9%
Dietary Fiber 3.4g 12%
Sugar 3.3g
Protein 33g 67%
Vitamin D 1.8mcg 9%
Calcium 290mg 22%
Iron 2.3mg 13%
Potassium 386mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 103.38 mcg 11%
Thiamin [B1] 0.238 mg 20%
Riboflavin [B2] 0.229 mg 18%
Niacin [B3] 7.473 mg 47%
Pantothenic acid [B5] 0.647 mg 13%
Vitamin B6 0.33 mg 19%
Cobalamin [B12] 1.212 mcg 0%
Floate [B9] 28.225 mcg 0%
Vitamin C 0 mg 0%
Vitamin D 1.77 mcg 9%
Vitamin E 2.436 mg 16%
Vitamin K 9.497 mcg 8%
Betaine 70.673 mg 0%
Choline 48.323 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 25.6 g 9%
Sugars 3.3 g 7%
Dietary fiber 3.4 g 12%
Carbohydrate 0 0%
Net carbs 22.3g
Aminoacids
Nutrient Amount DV
Alanine 1.402 g 0%
Arginine 1.438 g 0%
Aspartic acid 2.485 g 0%
Cysteine 0.257 g 0%
Glutamic acid 4.44 g 0%
Glycine 1.083 g 0%
Histidine 0.824 g 0%
Isoleucine 1.263 g 0%
Leucine 2.263 g 0%
Lysine 2.434 g 0%
Methionine 0.771 g 0%
Phenylalanine 1.118 g 0%
Proline 1.445 g 0%
Serine 1.193 g 0%
Threonine 1.117 g 0%
Tryptophan 0.301 g 0%
Tyrosine 1.025 g 0%
Valine 1.467 g 0%
Minerals
Nutrient Amount DV
Calcium 289.65 mg 22%
Copper 0.17 mg 19%
Fluoride 0 mcg 0%
Iron 2.35 mg 13%
Magnesium 78.24 mg 19%
Manganese 1.24 mg 54%
Phosphorus 424.41 mg 34%
Potassium 386.27 mg 8%
Selenium 75.32 mcg 137%
Sodium 810.4 mg 35%
Zinc 1.9 mg 17%
Other
Nutrient Amount DV
Water 100.095 g 0%
Ash 3.672 g 0%