Tuna Melt on Sourdough

A tuna melt is one of those lunches that tastes like far more trouble than it is — canned tuna, a slice of cheese, five minutes under the broiler.

Good sourdough makes a real difference here; it holds up under the broiler instead of going soggy.

Why this one is iodine-rich

Tuna and melted cheddar stack two dependable sources onto one plate — tuna from the sea, cheese from dairy — which is a reliable way to build a lunch around iodine without thinking hard about it.

Ingredients

Serves 2.

• 2 cans (5 oz each) tuna in water or olive oil, drained
• 3 tbsp mayonnaise
• 1 tbsp Dijon mustard
• 1 small celery stalk, finely diced
• Squeeze of lemon juice
• 4 slices sourdough
• 4 slices sharp cheddar
• Black pepper

Method

1. Heat the broiler. Mix the tuna, mayonnaise, mustard, celery, lemon juice and a good grind of pepper in a bowl.
2. Lay the sourdough slices on a sheet pan and toast lightly under the broiler for a minute, just until dry on top.
3. Pile the tuna mixture onto each slice and top with cheddar.
4. Broil for 2–3 minutes, watching closely, until the cheese is melted and starting to brown in spots.

Notes and swaps

• Open or closed. This works as an open-faced melt (above) or as a closed sandwich griddled in a pan like a grilled cheese.
• Add crunch. A layer of thinly sliced red onion or pickle under the cheese is a good addition.
• Skip the mayo. Mashed avocado works as a lighter binder if you prefer.

Common questions

Which canned tuna has the most iodine?
Levels vary by species and by can, so treat any canned tuna as a good, moderate source rather than picking one type over another for iodine specifically.

Can I make this ahead?
The tuna mixture keeps 2 days in the fridge. Assemble and broil just before eating so the bread stays crisp.

The food-first habit

A lunch that takes five minutes is a lunch you will actually make. If Lugol's Iodine got your intake back up, meals like this are the easy part of keeping it there.

Recipes are published for general interest and are not medical or dietary advice. Iodine requirements vary from person to person, and iodine has an upper limit as well as a recommended intake. If you are pregnant, nursing, taking thyroid medication or managing a thyroid condition, speak to your healthcare provider before making significant changes to your iodine intake. These statements have not been evaluated by the Food and Drug Administration.