Cook the Book: Tuna Tartine

Dairy Free
Very Healthy
Health score
100%
Cook the Book: Tuna Tartine
45 min.
4
601kcal

Suggestions


Welcome to a delightful culinary adventure with our Tuna Tartine, a dish that perfectly balances health and flavor! This recipe is not only dairy-free but also boasts a remarkable health score of 100, making it an ideal choice for those seeking nutritious yet delicious meals. Whether you're looking for a light antipasti, a satisfying starter, or a quick snack, this Tuna Tartine is sure to impress.

Imagine sinking your teeth into a crusty slice of toasted French bread, topped with a vibrant and hearty tuna salad that bursts with fresh ingredients. The combination of tender tuna, crunchy celery, and zesty olives creates a symphony of textures and flavors that will tantalize your taste buds. Enhanced with a tangy Dijon mustard vinaigrette and a sprinkle of toasted pine nuts, this dish is as visually appealing as it is delicious.

Perfect for gatherings or a cozy night in, this recipe serves four and can be prepared in just 45 minutes. With each serving containing around 601 calories, you can indulge without the guilt. So gather your ingredients, roll up your sleeves, and get ready to impress your family and friends with this healthy and scrumptious Tuna Tartine!

Ingredients

  • 12 ounce water-packed tuna packed in water, drained canned
  • stalk celery chopped
  •  top french toasted sliced (boule or baguette)
  • 0.3 teaspoon dijon mustard 
  •  hardboiled eggs cooled chopped
  • tablespoons juice of lemon freshly squeezed
  • tablespoons olive oil 
  • 0.3 cup olives pitted chopped
  • tablespoons parsley fresh red loosely packed minced coarsely chopped
  • tablespoons pinenuts toasted
  • pinch sugar 
  • cup tomatoes diced
  • 15 ounce navy dried white drained and rinsed cooked

Equipment

  • bowl
  • whisk

Directions

  1. In a bowl, combine the tuna, pine nuts, egg, olives, tomato, beans, celery, onion, and parsley.
  2. In a small bowl, whisk together the mustard, sugar, and lemon juice. Slowly whisk in the oil until a smooth emulsion forms.
  3. Pour the vinaigrette over the tuna mixture and toss gently to coat.
  4. Butter each piece of toast if you wish and top with a few heaping spoonfuls of tuna salad.

Nutrition Facts

Calories601kcal
Protein28.62%
Fat26.99%
Carbs44.39%

Properties

Glycemic Index
71.15
Glycemic Load
0.72
Inflammation Score
-9
Nutrition Score
45.014782698258%

Flavonoids

Catechin
0.01mg
Epicatechin
0.1mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.36mg
Apigenin
4.6mg
Luteolin
0.19mg
Kaempferol
3.7mg
Myricetin
0.35mg
Quercetin
0.29mg

Nutrients percent of daily need

Calories:600.95kcal
30.05%
Fat:18.38g
28.28%
Saturated Fat:2.72g
17%
Carbohydrates:68.05g
22.68%
Net Carbohydrates:50.71g
18.44%
Sugar:4.19g
4.66%
Cholesterol:77.24mg
25.75%
Sodium:366.7mg
15.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.86g
87.72%
Manganese:2.43mg
121.42%
Folate:437.4µg
109.35%
Selenium:75.46µg
107.8%
Iron:13.31mg
73.94%
Fiber:17.34g
69.35%
Potassium:2241.07mg
64.03%
Magnesium:243.16mg
60.79%
Copper:1.2mg
59.75%
Vitamin K:53.97µg
51.4%
Phosphorus:500.8mg
50.08%
Vitamin B3:9.49mg
47.47%
Vitamin B12:2.32µg
38.74%
Vitamin B1:0.54mg
36.01%
Vitamin B6:0.68mg
33.78%
Zinc:5.03mg
33.51%
Calcium:293.26mg
29.33%
Vitamin E:3.19mg
21.26%
Vitamin B2:0.32mg
18.72%
Vitamin A:672.43IU
13.45%
Vitamin C:11.02mg
13.35%
Vitamin B5:1.17mg
11.74%
Vitamin D:1.3µg
8.64%