How to Make Simple and Healthy Cheesy Tuna Melt Sandwiches
Cheesy Tuna Melt Sandwiches with a Side of Sarah's Caesar Salad
Cook Time
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.
Having the right tools makes cooking more simple and fun!
Ingredients
- 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
- Preheat oven to 350F.
- Open cans of tuna and drain well. With a fork, flake the tuna and place into a bowl.
- Add salt and pepper to taste. Mix thoroughly with the tuna.
- Add the tomato salsa and grated cheese. Mix thoroughly with a spatula.
- 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.
- 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
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
