Here is the recipe:

2 Cans Tuna (My cans were Solid White Albacore & 5 Ounces/142g Each)
1 Large Egg
2 Tablespoons Fat Free Ranch Dressing
4 Teaspoons (20g) Sriracha
1/4 Cup (28g) Reduced Fat Mild Cheddar Cheese + 1/8 Cup (14g) Reduced Fat Mild Cheddar Cheese on top
8 Tablespoons (64g) Wheat Germ
Couple Slices Yellow Onion
1 Teaspoon Italian Seasoning
Calories in the WHOLE recipe:

Calories: 630
Fat: 18g
Saturated Fat: 7g
Sodium: 1244mg
Carbs: 36g
Fiber: 9g
Sugar: 18g
Protein: 81g
Calories in each Cup (if you make 4):

Calories: 157
Fat: 4.5g
Saturated Fat: 1.7g
Sodium: 311mg
Carbs: 9g
Fiber: 2.2g
Sugar: 4.5g
Protein: 20.2g
Drain your Tuna. Chop up a Couple Slices of Yellow Onion. Add all of your ingredients into a large bowl aside from 1/8 Cup (14g) Reduced Fat Mild Cheddar Cheese. Mix everything together. Take out 4 1 cup baking dishes and coat them with some non-stick cooking spray. Evenly distribute your mix into them and then also evenly distribute your 1/8 Cup (14g) Reduced Fat Mild Cheddar Cheese across the tops of them. Bake on 350°F/176°C for around 20:00. BOOM!!!!