High-Protein Miso Tuna Melts
2 People
320 Cals
High-Protein Miso Tuna Melts
2 People
320 Cals
About the recipe
f you’re looking for a quick high-protein dinner idea, these crispy miso tuna melts are incredibly delicious and satisfying. Golden sourdough is piled high with a creamy tuna filling enriched with white miso for deep savoury umami flavour, then topped with melting cheese and toasted until crisp and bubbling. The result is a comforting, flavour-packed melt that delivers around 45 g of protein per serve using simple pantry ingredients.These miso tuna melts are perfect for easy weeknight dinners, quick lunches or satisfying high-protein meals when you want something warm, crispy and nourishing without spending hours in the kitchen. The savoury miso adds incredible depth to the tuna, while the bubbling cheese and crisp sourdough create the ultimate balance of texture and flavour. Once you try this recipe, it’s the kind of meal you’ll want to make again and again.
Nutrition Per Serving
320
Calories
7g
Fat
3g
Saturates
10g
Sugars
854mg
Salt
45g
Protein
30g
Carbs
2g
Fibre
Ingredients
Miso Tuna Filling
- 2 tsp white miso paste
- 2 tsp maple syrup
- 2 –3 heaped tbsp Greek yoghurt
- 280 g tuna in springwater drained well
- 120 g tinned sweetcorn drained
- 1 –2 spring onions finely chopped
- 15 g grated parmesan
- 20 g grated mozzarella
To Serve
- 2 slices spelt sourdough or bread of choice
- Extra grated mozzarella optional
- Sliced spring onion
- Sesame seeds
- Chilli crisp or crispy chilli oil optional
Method
- In a bowl, mix the white miso paste and maple syrup together until smooth.
- Add the Greek yoghurt and stir to combine.
- Fold through the drained tuna, sweetcorn, spring onion, parmesan and mozzarella.
- Mix well until the filling is creamy and evenly combined. Taste and adjust if needed.
- Lay the slices of sourdough into a cast-iron pan or heavy frying pan.
- Divide the miso tuna mixture evenly over the bread, spreading it generously over each slice — almost like topping a pizza.
- If desired, sprinkle with a little extra mozzarella.
- Cook the sourdough on the stovetop for a few minutes until the base becomes crisp and lightly golden.
- Transfer the pan to a preheated 200°C oven.
- Bake for 8 minutes, or until the cheese has melted and the topping becomes golden and bubbling.
- Remove from the oven and scatter with sliced spring onion and sesame seeds.
- Drizzle with chilli crisp or crispy chilli oil if you like.
- Serve hot and enjoy.
Notes & Inspiration
These miso tuna melts are a wonderful way to turn a humble tin of tuna into something deeply satisfying and nourishing. With around 45 g of protein per serve, they’re perfect for supporting energy, muscle repair and keeping you feeling full and satisfied.
White miso adds an incredible depth of savoury umami flavour to the tuna filling. It gently enhances the natural richness of the tuna and pairs perfectly with the creamy yoghurt and melting cheese.
A drizzle of crispy chilli oil or chilli crisp adds a lovely kick and a little crunch. It’s one of my favourite ways to finish this dish.
These melts are delicious on their own, or served with a simple green salad dressed with lemon and olive oil for a balanced and nourishing meal.
