Spicy Tuna Melt


Wondering what to make for lunch today, I settled on a tuna sandwich. That soon turned into an idea to make a tuna melt and to make it on the spicy side. I had jalapeños to use and also pepper jack cheese that I needed to use up.

I  like the all white, albacore tuna, packed in water and unsalted because I want to be able to control the amount of salt I add while cooking.

I put the tuna into a bowl that I could mix in. To the tuna, I added one jalapeño pepper that I diced, adding 10 of the seeds from the jalapeño, 1/8 of a diced red onion, 1/4 teaspoon of kosher salt and a 1/4 teaspoon of fresh ground pepper. To this, I added two tablespoons of low fat mayo, which has just 15 calories per tablespoon.

I toasted an English Muffin and placed a scoop of the spicy tuna mixture on each half, topping that with a slice of pepper jack cheese.


I then placed the dish in the microwave for 50 seconds to melt the cheese. I sprinkled a bit of micro greens onto the sandwich and there you have it, lunch is served!



1 can albacore tuna, packed in water, no salt added
1 jalapeño, diced, including 10 of the seeds
1/8 red onion, diced
1/4 teaspoon kosher salt
1/4 teaspoon fresh ground pepper
2 tablespoons low-fat mayo
1 English muffin
pepper jack cheese


  1. Mix tuna with jalapeño, seeds, onion, kosher salt, pepper and mayo.
  2. Toast an English muffin.
  3. Place a scoop of the tuna onto each muffin half, top with pepper jack cheese and melt in the microwave for 50-60 seconds.


Until next time, Kris



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