An American classic that makes a quick and delicious lunch, this tuna melt and sauerkraut delivers in flavor, texture, and good-for-you ingredients. It’s simple, nutritious, and easy to add to your meal plan.
Health Benefits of Tuna
Hear the word “tuna” and you probably instantly think healthy. And rightfully so! Not only is it considered one of the best sources of vitamin D, it’s also packed with iron, vitamin B6, potassium, and iodine. You can get 50% of the daily recommended level of vitamin D in just 1 can of tuna. This is super important when it comes to bone health, boosting your immune system, and helping kids reach optimal growth.
Fortunately, with a mercury limit that’s ten times stricter than the FDA standards, it’s easier than ever to get your hands on tuna that even pregnant mothers and kids can eat with gusto.
Benefits of Sauerkraut
Fermented cabbage. As an old Chinese practice, fermenting foods was mainly done to keep foods from spoiling. However, it would later become known that there are many benefits to fermentation. One of them being packed with probiotics.
Similar to tuna, sauerkraut provides lots of nutritional value in the form of fiber, carbs, vitamins A, C, and K, as well as iron, folate, and magnesium. It’s no wonder why combining tuna with sauerkraut is such a healthy choice!
Make a full meal of your tuna melt and enjoy it with a warm bowl of Garden Tomato Soup. Tuna melts can be made quickly and served often. Although they’re best served immediately after cooking, you can also fix it for lunch the next day and simply reheat it slowly on medium to low heat! Enjoy!
Tuna Melt and Sauerkraut
- 5.0 stars
- 2 cans wild tuna
- 1 red onion
- 1 clove garlic
- 6 oz mild cheddar cheese
- 5 tbsp. butter, softened
- 3 tbsp. mayonnaise
- coarse sea salt, to taste
- 8 slices sourdough bread
- ground black pepper, to taste
- ranch dressing
- 1 c sauerkraut, or more to taste - storebought or homemade
- Drain water from tuna.
- Slice the onion and mince the garlic. Slice the cheese.
- In a small pan over medium heat, melt 1 tablespoons of butter; sauté onion and garlic on low heat until soft and caramelized.
- Meanwhile, in a medium sized bowl, break tuna apart with a fork.
- Add mayo and mash together until desire consistency is reached.
- When onions and garlic are caramelized, mix them into the tuna mixture.
- Butter the bread, placing half butter side down in a large pan over medium heat.
- Lay a thin layer of cheese atop the bread, top each with 1/4 of the tuna/onion mixture. Layer remaining cheese and top with bread - butter side up.
- Cover and cook until bottom slice of bread is nicely browned. Flip and repeat on other side.
- Cheese should be completely melted by the time the sandwich is done grilling.
- Serve with a side of ranch dressing and generous scoop of sauerkraut.