Tuna Egg-Muffin Marinara

Canned tuna’s MO is nearly always a mayonnaise-y sandwich for lunch and don’t forget the potato chips and dill pickle. I love that any time, but this blog begs to differ. Enter “tuna” in the search box and see what comes up; there’s everything from soup to flatbread. Today’s offering adds to the list of meals this wondrous, inexpensive protein can produce and who thought it might be breakfast (brunch, lunch, or dinner, too)? Layer up a grilled English muffin half and top it up with tuna – mixed with only a very little mayo and onions or just plain – add sliced seasoned tomatoes and top with, what else: a fried egg. Or two. A scoop of marinara plus cheese and there you have a super healthy, high-protein meal to start your day in just minutes. Not a scoop of protein powder in sight. (Easy to make multiple servings.)

makes one serving

Ingredients

½ whole wheat English muffin or whole wheat sandwich thin
¼ teaspoon softened salted butter
5- ounce can of tuna, drained
1 tablespoon light mayonnaise or plain Greek yogurt
2 small slices red onion, cut in half
Small ripe tomato, sliced
Kosher salt and fresh ground pepper
Crushed red pepper
Oil mister or Olive oil
Large egg
¼ cup prepared marinara or seasoned tomato sauce (can sub salsa)
Grated Parmigiano-Reggiano for serving -- a teaspoon or so (can sub Cheddar)

Instructions

Heat a 9-inch nonstick skillet over medium-high heat for a minute or two. Meanwhile, spread the butter over the cut-side of the muffin. You don’t need much. Place the muffin cut side down in the hot skillet and cover for 2 minutes or until browned. Flip and grill another minute or two. Remove to a plate.
While the bread grills, stir together the tuna, mayo, onion, and a generous pinch each of salt, pepper, and crushed red pepper. (You can use the tuna plain instead, if you like, or add other ingredients later. You’ll have some left.) Spoon a generous 1/4 cup of the tuna mixture on top of the muffin and top with the tomato slices. Sprinkle tomatoes with salt and pepper.
Spray the hot skillet with an oil mister (away from the flame or burner or you may have a fire) --or add a bit of olive oil -- and crack in the egg. Season with salt and pepper. Get a little water on your fingers and flick them into the skillet. Cover, reduce heat to low, and cook to your liking— no more than another couple of minutes for a runny egg.
Tip the egg carefully out of the skillet on top of the tomatoes. Let rest 30 seconds or so and spoon the marinara or tomato sauce over the egg. Sprinkle with Parmigiano-Reggiano and another grind or two of black pepper. Serve hot.