Tuna on toast
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Prep Time
5 Minutes
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Cook Time
1 Minutes
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Yield
4
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 1 egg
- 1 tablespoon tomato ketchup or sauce
- 1 teaspoon Worcestershire sauce (optional)
- 1 teaspoon of lemon juice
- sea salt and freshly ground black pepper
- 4 slices of good quality whole grain bread or baguette toasted
Instructions
- Preheat overhead grill to moderate/hot.
- Drain the tuna and in a medium bowl use a fork to mix all the topping ingredients together until they are well combined and reasonably smooth. Spoon the tuna mix on the toast right to the edges and then place under the grill until its golden on top and cooked through (about 3-5 minutes) serve immediately as a snack or easy lunch with some slices of cucumber and tomato.
| Servings: | 2 |
| Ready in: | 6 Minutes |
| Course: | Breakfast, Lunch, Snack |
| Recipe Type: | Video Recipes |
| Ingredient: | Tuna |
Tuna on toast
Tuna on toast – a good, easy to make, high protein snack which is perfect for hungry teenagers, or anyone really. Great for lunch on the go too. If you like spicy flavours try this topping with a splash of Tabasco.
Tuna on toast is no longer a boring choice but could easily become a delicious staple to your weekly breakfast choices.
Ashleigh Feltham (MNutrDiet)
A classic with something extra. The quality fish source of Safcol Tuna in Springwater gives your body a healthy kick of omega 3 fat to support your heart and brain. Omega 3 fat is also an anti-inflammatory fat which improves your artery function and may provide relief for conditions such as rheumatoid arthritis. Tuna is a good source of animal form haem iron. Iron is important as it helps oxygen to be transported properly throughout your body. This mineral is also needed to make neurotransmitters in your brain.
The egg adds to the protein the tuna gives but also provides other nutrients including vitamins A and D for a strong immune system. Vitamin D also helps calcium to be absorbed properly in your body and vitamin A helps your eyes to work well. Both the egg and the tuna will give your body iodine and selenium needed for healthy thyroid function. The thyroid plays many important roles, one of which includes keeping your metabolism working normally. Selenium also helps your body make DNA and helps protect your cells from oxidative damage.
The whole grain bread will add to your daily needs of fibre for a healthy gut but also helps to keep the munchies away for a longer period. Whole grains give your body many vitamins and minerals including B vitamins, manganese, magnesium, phosphorus, copper, zinc, and iron. Adding the lemon juice adds flavour but also some vitamin C to support your immune system and is an important part of creating collagen, needed for strong ligaments, tendons and youthful skin. Tuna on toast is no longer a boring choice but could easily become a delicious staple to your weekly breakfast choices.
Did you know?
Tuna is a saltwater finfish that belongs to the tribe Thunnini, a sub-grouping of the mackerel family – which together with the tunas, also includes the bonitos, mackerels, and Spanish mackerels. Thunnini comprises fifteen species across five genera, the sizes of which vary greatly, ranging from the bullet tuna (max. length: 50 cm (1.6 ft), weight: 1.8 kg (4 lb)) up to the Atlantic bluefin tuna (max. length: 4.6 m (15 ft), weight: 684 kg (1,508 lb)). The bluefin averages 2 m (6.6 ft), and is believed to live for up to 50 years. Source: wiki
