Lunch

High Protein Tuna & White Bean Melt

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Drescription

This ultra-quick tuna melt with white beans is a protein-packed sandwich that’s perfect for a fast and satisfying lunch or dinner. The beans add creaminess and fiber, while the tuna provides lean protein and omega-3s, making this dish as nutritious as it is flavorful. Plus, it comes together in minutes—ideal for days when time is in short supply.

Ingredients

  • 1 (5-ounce) can no-salt-added water-packed tuna, drained
  • ½ cup canned no-salt-added white beans
  • ¼ cup minced celery
  • ¼ cup minced pickled red onion
  • 3 tablespoons reduced-fat mayonnaise
  • 2 tablespoons sweet pickle relish
  • 1 tablespoon minced fresh dill
  • 1 tablespoon minced fresh chives
  • 2 teaspoons minced rinsed non-pareil capers
  • ½ teaspoon freshly ground black pepper
  • 2 tablespoons unsalted butter, at room temperature
  • 4 (1-ounce) slices whole-wheat bread
  • 2 (1-ounce) slices cheddar cheese

Directions

  1. Combine drained tuna and ½ cup white beans in a medium bowl; using a fork, mash until the mixture begins to come together. Add ¼ cup each celery and pickled onion, 3 tablespoons mayonnaise, 2 tablespoons relish, 1 tablespoon each dill and chives, 2 teaspoons capers and ½ teaspoon pepper; fold until well combined.
  2. Spread ½ tablespoon butter on one side of each bread slice. Flip 2 slices and top each with half of the tuna mixture, 1 cheese slice and another bread slice, buttered-side up.
  3. Heat a large skillet over medium heat. Add the sandwiches; cook, undisturbed, until golden brown on both sides and the cheese is melted, about 2 to 3 minutes per side.
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