A fresh and healthy take on a classic tuna melt. Delectable caramelised pineapple rings, filled with a healthy mix of tuna, vegetables and mayonnaise, then grilled to perfection with a slice of cheese to finish it off! Low in calories and under 2 grams per serving, enjoy these Hawaiian Tuna Melts for breakfast, dinner or as a light meal.
Prep: 5 minutes
Cooking Time: 10 minutes
Serves: 8
Outside the Metabolic Window
What You Need:
Cooking spray, 8 freshly sliced pineapple rings cut 1 cm thick. Peel and cores cut out, then finely chop the cores, refer to step 2 below.
Tuna Filling:
2 x (425g) tins of tuna chunks in spring water, drained well
1 small tomato, chopped
3 (15cm) stalks of celery, finely diced
1 carrot, coarsely grated
½ a red onion finely chopped
2-3 tbls fresh parsley, chopped
1-2 tbls fresh dill leaves, chopped
1 tbls poppy seeds (optional)
salt and pepper, to taste
8 x (97% fat free) cheese slices
Creamy Mayonnaise:
⅓ cup light / low-fat mayonnaise
1 tbls Worcestershire sauce
1 heaped teaspoon Dijon mustard
½ tsp hot / mild English mustard (optional)
fresh leafy greens, to serve
fresh dill sprigs, to garnish
What To Do:
1. Preheat grill on high setting.
2. In a large mixing bowl, add tuna, *chopped pineapple core pieces, tomato, celery, carrot, onion, parsley, dill leaves and poppy seeds. Combine mayonnaise, mustards and Worcestershire sauce in a small jug and add to the tuna filling mix. Season to taste with salt and pepper and combine well together.
3. Using a non-stick frying pan or electric fry pan spray lightly with oil and heat on medium -high heat. Add 3-4 pineapple rings (you will probably need to cook these in batches) and cook for 1-2 minutes both sides until caramelized / browned.
4. Transfer rings onto a large baking tray. Portion out the tuna filling into the centre of the rings and top each one with a slice of cheese. Place tray under the grill for a couple of minutes until cheese has melted.
5. When done use a spatula to transfer each Hawaiian Tuna Melt onto a bed of fresh leafy greens and garnish with fresh dill leaves for serving. Enjoy!
Nutrition Information: (per serve)
Cals: 159.7 kJ’s: 670.7 Protein: 24.5g Carbs: 11.6g Fat: 1.7g
Shar's Tips –
- Use canned pineapple rings if fresh pineapples are not in season.
- Can be eaten warm or cold.
