Kid Friendly Tuna Melt

Sharing a simple and delicious, kid friendly tuna melt recipe that the whole family will love. Perfect recipe for getting your kids to eat fish and seafood.

Should Kids Eat Fish?

The simple answer – yes!

In general, fish and seafood are a great source of Omega 3’s, which are essential fatty acids that kids need for brain function and development. Fish is also a great source of protein needed for growing bodies and muscle growth. If that wasn’t enough, it also contains iron and other important vitamins.

Research has shown that frequent fish intake among school age children may help them do better in school.

What About Mercury Concerns?

Almost all fish contain traces of mercury. This is a cause for concern since large amounts of mercury in the body can become toxic.

However, the levels of mercury in fish vary depending on type. The FDA and EPA have specific recommendations for how much and what types of fish to eat in regards to mercury. This includes the recommendation of smaller portions for children, as well as avoiding certain fish that have higher levels of mercury.

The graphic, provided by the Seafood Nutrition Partnership, details these recommendations.

Kid Friendly Tuna Melt

I came to the realization recently that my kids don’t eat a lot of fish. Mainly because my son can’t (he has a bad reaction to fish/seafood), so I typically don’t prepare it for them. However, it’s my goal to serve it more often to my daughter since it’s so good for her.

I created this tuna melt as a way to introduce fish into her meals. I took a food that she loves – grilled cheese – and added tuna. Then I added her favorite additions…sliced tomatoes and pickles.

You could easily modify this recipe to include your kids’ favorites. Some ideas include mustard, lettuce, a different type of cheese, etc. Omit the pickles or tomatoes if they don’t like them.

Mediterranean Diet Inspired Recipes

Since my goal is to create a more mediterranean diet inspired lifestyle for my entire family, I wanted to share how I feel this recipe fits that goal.

• Olive oil in place of butter on the bread before toasting
• Aiming for seafood twice a week
• Greek yogurt in place of mayo, used sparingly in the tuna

While I am not sure if tuna melts are popular in the mediterranean, this kid friendly tuna melt meets my criteria for a mediterranean diet inspired dish.

Print Pin

Kid Friendly Tuna Melt

Sharing a simple and delicious, kid friendly tuna melt recipe that the whole family will love. Perfect recipe for getting your kids to eat fish and seafood.

Course dinner, lunch

Cuisine American, Mediterranean, sandwich

Keyword fish, kid friendly snack, mediterranean diet, sandwich, seafood, tuna, tuna melt

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Servings 2 sandwiches

Author Brynn McDowell, The Domestic Dietitian

Ingredients

• 6 oz Canned Tuna I use WIld Planet albacore wild tuna (they are a client)
• 1/4 cup Greek Yogurt plain
• 4 slices bread
• 1 tbsp olive oil
• 1 tomato sliced into 4 slices
• 1 pickle sliced into 8 slices
• 2 slices cheddar cheese

Instructions

• Preheat oven to 400 degrees F
• In a small bowl, combine the 6oz tuna and the 1/4 cup greek yogurt. Mix until well combined and set aside
• Brush one side of all 4 bread slices with olive oil
• Place 2 slices of bread, olive oil side down on a sheet pan
• Equally divide tuna and greek yogurt mixture between both slices of bread. Spread out evenly
• Top both slices of bread with tomato slices, pickles and top with cheddar cheese slice
• Place reamining 2 slices of bread, olive oil side up, on top of sandwich
• Place in oven, until cheese is melted and top of bread is golden brown, about 6-8 minutes
• Remove and allow to cool slightly before serving