ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to Make Simple and Healthy Cheesy Tuna Melt Sandwiches

Updated on August 3, 2012

Cheesy Tuna Melt Sandwiches with a Side of Sarah's Caesar Salad

Cheesy Tuna Melt Sandwiches with a Side of Sarah's Caesar Salad
Cheesy Tuna Melt Sandwiches with a Side of Sarah's Caesar Salad | Source
5 stars from 4 ratings of Cheesy Tuna Melts

Cook Time

Prep time: 15 min
Cook time: 10 min
Ready in: 25 min
Yields: Serves 4 people with 2 halves of the sandwich

Why are we eating fish?!?

As we all know, certain types of fish are important in our diet. It is important to include fish in our diet, but the type of fish we consume is the key. The type of fish that you should include in your diet are fatty fishes, as these are the ones that are high in Omega-3 fatty acids. There are three types of saltwater fish, salmon, tuna and herring, which have high levels of Omega-3 fatty acids and are highly recommended as sources for providing Omega-3 fatty acids.

Why is Omega-3 fatty acids so important in our diet?

Unlike meat, fish contain unsaturated fat and, yes, this is the Omega-3 fatty acids. If you are watching your cholesterol, then consuming unsaturated fat is an extremely important ritual in your diet. The unsaturated fat that is in fish, Omega-3 fatty acids, aid in lowering your cholesterol levels by reducing triglycerides. In addition to this, Omega-3 fatty acids are believed to help reduce inflammation throughout the body. Studies have shown that consuming fish with Omega-3 fatty acids help lower blood pressure, reduce blood clotting, boost your body's immunity system and help improve arthritis symptoms. For children, Omega-3 fatty acids may improve their ability to learn.

What types of fish contain Omega-3 fatty acids?

Saltwater fatty fish, such as salmon, herring and tuna, contain higher levels of Omega-3 fatty acids as compared to other species of saltwater fish. On the other hand, fresh water fish like tilapia and catfish, contain high levels of unhealthy fatty acids which you want to avoid, especially if you are watching your cholesterol levels. The one exception is fresh water trout. This type of fish contains higher levels of Omega-3 fatty acids when compared to other species of fresh water fish.

How often should fish be served every week?

One of the greatest health benefits of Omega-3 fatty acids is the reduction of inflammation in the body because inflammation in the body leads to damage in blood vessels and this can lead to heart disease. By including one to two servings per week of fatty fish with Omega-3, the risk of heart disease and sudden cardiac death is greatly reduced.

No one in my family likes fish. How do I get them to eat it?

Like all foods, fish is only as healthy as you serve it. In other words, if you deep fry the fish, you will not only be serving Omega-3 fatty acids, you will also be serving other types of unsaturated fats and saturated fats that are unhealthy for you. I find that serving fish is an art -- a balance of taste and texture while ensuring its palatability for children and adults to enjoy and want more.

My cheesy tuna melts does just that. It is a mixture of saltiness, sweetness and spicyness that provides plenty of flavour and texture to take the mind off the "fish" so that one can enjoy the taste of it.

Not only will the taste entice your family to enjoy this meal, you can easily have your children or spouse participate with you in the kitchen in preparing, assembling and serving this healthy meal. Remember, children learn how to choose healthy snacks and meals through active participation in purchasing, preparing, assembling and serving their meals. Plus, there is a greater probability they will eat what they make.


  • 2 cans tuna, packed in water or stock, drained and flaked
  • 1-1/2 cups tomato salsa, fresh
  • 2 cups cheese (cheddar or a mixture of cheeses), grated
  • 4 panini rolls, cut in half lengthwise
  • salt, to taste
  • pepper, to taste
  • 1 cup cheese (cheddar or a mixture of cheeses), grated (for topping)

How to Make Cheesy Tuna Melt Sandwiches

  1. Preheat oven to 350F.
  2. Open cans of tuna and drain well. With a fork, flake the tuna and place into a bowl.
  3. Add salt and pepper to taste. Mix thoroughly with the tuna.
  4. Add the tomato salsa and grated cheese. Mix thoroughly with a spatula.
  5. Place the halves of the panini rolls on a baking sheet. Arrange the cheesy tuna melt stuffing on top of each slice of panini roll. Cover top with additional grated cheese.
  6. Place in oven and bake until cheese is melted and sandwich is hot. Remove from oven. Arrange on plate with with a side of Sarah's Caesar Salad. Serve immediately while still hot.

Looking at How it is Made

Click thumbnail to view full-size
Cheesy Tuna Melt MixtureCheesy Tuna Melt Sandwiches and Sarah's Caesar Salad
Cheesy Tuna Melt Mixture
Cheesy Tuna Melt Mixture | Source
Cheesy Tuna Melt Sandwiches and Sarah's Caesar Salad
Cheesy Tuna Melt Sandwiches and Sarah's Caesar Salad | Source

Substitute fresh fish for canned tuna. Here are the basics for buying fresh fish from Chef Jamie Oliver.

Serving and Accompaniments

A healthy lunch or dinner that can be make easily and quickly, cheesy tuna melts is versatile enough to be served for either meal, especially when coupled with Sarah's Caesar Salad and a bowl of Vegan Lentil Soup or Mulligatawny Soup.

Bon apetite!

Copyright Beth100 (Recipe, Text and Photographs)

© May 2012

How Fish Friendly Are You?

Do you eat fatty fish containing Omega-3 fatty acids?

See results

This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
ClickscoThis is a data management platform studying reader behavior (Privacy Policy)