PALEO & WHOLE30 TUNA MELT ON INDIAN FRY BREAD

PALEO & WHOLE30 TUNA MELT ON INDIAN FRY BREAD
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PALEO & WHOLE30 TUNA MELT ON INDIAN FRY BREAD

PALEO & WHOLE30 TUNA MELT ON INDIAN FRY BREAD

Because of ongoing concern for mercury in our fish, canned tuna is often put into a bad category.  Canned tuna, however, is one of the healthiest foods to eat if you’re on a PALEO & WHOLE30 diet.  Just eat it in moderation.  According to the FDA and EPA canned light tuna is the better, lower-mercury choice.  Stay away from canned white and yellowfin tuna, as they are believed to be higher in mercury.  Also, look for “pole-in-line caught” or “troll-caught” on the label.  This means that the tuna was caught one fish at a time, not swept up en masse with other marine life.  Look for cans that have the MSC certified seal.  The Marine Stewardship Council assesses specific fish populations and catch methods. They also assess how well fisheries are managed.  MSC is considered the most reputable in terms of certification.

NUTRITIONAL VALUE:

Tuna is a source of high-quality protein.  It possesses all essential amino acids for our bodies to grow and maintain lean muscle tissue.  A can of tuna is also a great source of omega-3 fatty acids and contains 42 grams of protein.

TUNA MELT:

This sandwich can be made like a grilled cheese sandwich on the stove in an iron skillet or in the panini press.  Because the fry bread is ‘fried’ you need not add butter to the outside when grilling it in either the skillet or press.  I personally enjoy using my panini press.  I purchased this item at Walmart and have used it countless times for making grilled sandwiches and even mini hors d’oeuvres for when I was hosting food and wine events in peoples’ homes.

The terms panini grill and panini press are often used interchangeably.  This unit is also called an indoor grill or panini maker.   Despite the name, the unit is constructed the same with two plates and a raised grill.   

RECIPE TASTE PROFILE:

This sandwich has lots of flavours and textures going on.  You taste the tuna with a hint of the lemon, followed by some crunch from the celery, carrots, and onion.

DIRTY-BIRDY WINE NOTES: FOR PALEO, WHOLE 30 NOT-SO-STRICT LIFESTYLE:

The predominant taste and flavour sensations in this sandwich are tuna, hint of lemon, and fattiness from the homemade mayo and fry bread.  The fattiness should be considered first as it provides the weight of the dish to be paired with the weight of the wine.  Choose a big, fat white wine to match, such as barrel fermented and aged Chardonnay.  The wine’s backbone of acidity will also bring out the tanginess in the lemon.  If you prefer red, go for a light, fruity red, such as Pinot Noir or Gamay.

GRAIN FREE FRY BREAD RECIPE:

Now you can enjoy authentic fry bread using our FRESH DOH Grain & Gluten Free Fresh Pasta Dough Mix.  In a food processor or mixer just add the DOH mix and 1 tablespoon of gluten-free baking powder.  Add 1/2 cup of water and then one tablespoon of water at a time until firm DOH forms to the mix. 

Our FRESH DOH Bannock can serve as the foundation of a variety of Bannock recipes.  Bannock can also be the foundation of a variety of recipes, such as:

Bannock https://freshdoh.com/blogs/glutenandgrainfreelifestyle/bannock-indian-fry-bread

Indian Tacos https://freshdoh.com/blogs/glutenandgrainfreelifestyle/indian-tacos-paleo-whole30

Chicken Salad on Indian Fry Bread: https://freshdoh.com/blogs/glutenandgrainfreelifestyle/chicken-salad-on-indian-fry-bread-panini-paleo-and-whole30

Our FRESH DOH Grain & Gluten Free Fesh Pasta Dough Mix is available on Amazon in Canada and the USA.

HTTPS://FRESHDOH.COM/FRESH-DOH-SHOP

NEEDED EQUIPMENT AND UTENSILS

Panini Press or Iron Skillet

Parchment paper

Rolling pin

Food processor or mixer

Spatula

MAKING THE BANNOCK DOH

Place DOH mix in a food processor or mixer.  Add one tablespoon of gluten-free baking powder.  Add half a cup of room temperature water and mix.  Add an additional one tablespoon of water at a time until DOH is mixed.  

Pull the DOH together into a ball and place it on a piece of parchment paper.

Cut dough into 4 pieces.

Roll into 4 balls, and then 8 smaller balls.

Roll each ball, one at a time between 2 pieces of Parchment paper into a 5″ or 6″ in diameter circle.

Repeat process, making 4 large Bannock pancakes.

Add enough oil to the bottom of an iron skillet.  Heat until almost smoking.  Fry one pancake at a time, about 1 minute per side until golden.   Set fried bread on piece of paper towel.  Repeat process for remaining 3 balls of DOH.

Pan-fry each pancake separately in fry-pan, about 1 minute per side.  

 

  • Author: FRESHDOH
  • Prep Time: 40
  • Cook Time: 5
  • Total Time: 45
  • Yield: 8 1x
  • Category: PALEO & WHOLE30
  • Method: FRY
  • Cuisine: BRUNCH, LUNCH, DINNER
  • Diet: Gluten Free
Scale

Ingredients

1 package FRESH DOH Grain & Gluten-Free Fresh Pasta Dough Mix

1 tablespoon gluten-free baking powder

Olive oil (as needed for pan-frying)

To make Indian Fry Bread, pour contents of FRESH DOH mix into a food processor or mixer.  Add baking powder.  With motor running add ½ cup cool water.  Add an additional one tablespoon of water at a time to mix until dough is mixed and moist but not wet.  Divide dough into 8 small balls.  Set balls on greased plate or parchment, cover with parchment and refrigerate DOH for about a half-hour.   

When ready, place parchment on a clean work surface.  Take one ball out of the refrigerator.  Place ball on parchment.  With the palm of your hand press the ball into a small disc.  Place another sheet of parchment on top of the disc.  Roll out the disc to about 4 inches in diameter, making a small taco.  Carefully remove taco and set on another greased plate (so it doesn’t stick).  Repeat process for the remaining 7 balls. 

Place enough oil in the bottom of the iron skillet to cover.  Heat oil on high until almost smoking.  Add pancake.  Fry about 1 minute per side until the edges are golden.  Repeat profess for all pancakes.  Drain pancakes on paper towels. Set aside.  Or transfer to a freezer bag, separated by paper towels.  Refrigerator until needed.

HOMEMADE MAYO

Here is a video to show you how to make Paleo and Whole30 homemade mayo from scratch. 

 

HOMEMADE MAYO RECIPE:

Yolks from 2 to 3 eggs

2 tablespoons Dijon mustard

1 tablespoon fresh lemon juice

1 cup olive oil or avocado oil 

1 teaspoon fresh lemon juice (optional)

Make sure eggs and oil are at room temperature.   n the small bowl add yolks, mustard, lemon juice, and season with freshly ground black pepper.  Use an immersion blender or balloon whisk for 30 seconds until the yolks are thick.  Whisk or blend for another 20 seconds.  While whisking or blending, add tiny drops of the oil into the mixture.  Just drops.  Keep whisking or blending.  Do this until you’ve added 1/4 cup of the oil.  This is important for proper emulsification.  Otherwise, the oil will split from the other ingredients.  When the mixture begins to thicken and emulsify, continue to add the rest of the oil now at a steady pace in a stream.  When all of the oil has been added, scrape the bottom and sides of the bowl and process for an extra 10 seconds.  Cover and set in the refrigerator until needed.

TUNA MELT

Two (6-ounce cans) light tuna packed in water, drained

2 tablespoons minced celery

2 tablespoons minced carrot

2 tablespoons minced scallions

1 teaspoon minced flat-leaf parsley

1/3 cup Paleo & Whole30 homemade mayonnaise

1/2 cup of Daiya Cheddar (vegan cheese) (optional)

Instructions

Heat panini press.  Divide tuna salad between 4 slices of Indian fry bread.  Top each mixture with vegan cheese if desired.  Top with other 4 slices of fry bread.  Grill 2 sandwiches at a time for about 4 minutes or until heated through.  If grilling in an iron skillet, add a little oil to the skillet.  When hot, but not smoking, add 2 sandwiches and grill each side for about 2 minutes or until tuna salad is heated through.

 

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