Nicoise Tuna Sandwich: Pan Bagnat

Dairy Free
Health score
34%
Nicoise Tuna Sandwich: Pan Bagnat
25 min.
2
593kcal

Suggestions

There is something truly magical about the Pan Bagnat, a classic Provençal sandwich that transforms simple ingredients into a culinary masterpiece. While the name translates to "soaked bread," this dish isn't about soggy rolls; rather, it is an artful assembly of layers that, when pressed together, allows the flavors to meld into a cohesive, savory experience. This recipe offers a perfect balance of textures and tastes, featuring the rich, briny depth of high-quality tuna packed in olive oil, complemented by the sharp crunch of fresh radishes, tender plum tomatoes, and crisp, multi-leaf lettuce.

What makes this particular version so special is its unique preparation method for the onions. By massaging red and white onions with olive oil, vinegar, and salt for a full five minutes, you achieve a mellow sweetness that eliminates any biting rawness, creating a silky base for the sandwich. The addition of anchovy fillets and a squeeze of fresh lemon juice elevates the profile, ensuring every bite is packed with umami without feeling heavy. It is a hearty, dairy-free main course that feels indulgent yet remains refreshingly light, making it an ideal choice for a satisfying lunch or a quick dinner.

The final assembly is where the magic happens. By pressing the Kaiser rolls firmly after layering the tuna, eggs, olives, and scallions, you create a compact, sliceable sandwich that holds its shape beautifully. The result is a vibrant medley of colors and flavors that celebrates the simplicity of fresh, high-quality ingredients. Whether you are looking to impress guests with a beautiful presentation or simply craving a robust, flavorful meal, this Pan Bagnat delivers an authentic taste of the Mediterranean in every bite. Grab your ingredients and get ready to enjoy a sandwich that is as delicious as it is elegant.

Ingredients

  • fillet anchovy drained
  • servings bell pepper black
  • 12 ounce tuna packed in olive oil, including olive oil canned
  •  hardboiled eggs sliced
  • servings freshly squezed lemon juice 
  • leaves lettuce combination of boston green
  • tablespoons mild olive oil french extra-virgin for drizzling
  • servings niçoise olives 
  • slices plum tomatoes 
  • servings radishes sliced
  • 0.1 small onion red thinly sliced
  • tablespoon red wine vinegar 
  • 0.3 teaspoon salt 
  • servings scallions chopped
  •  kaiser rolls plain
  • 0.3  onion white thinly sliced

Equipment

  • bowl

Directions

  1. Combine the red and white onion with 2 tablespoons extra-virgin olive oil, 1 tablespoon red wine vinegar, 1/4 teaspoon salt, and several grinds of black pepper in a bowl.
  2. Using your hands, mix and squeeze everything together for 5 minutes. (Don't rush through this part; the onions need time to release their juices and mellow.)
  3. Work in the cans of tuna in olive oil, including the oil. Season with lemon juice, additional red wine vinegar and salt.
  4. Add pepper, to taste.
  5. Cut Kaiser rolls in half crosswise and layer each bottom half with lettuce leaves. Use a couple of varieties (whatever looks good) for the difference in texture.
  6. On top of each lettuce layer, arrange 4 tomato slices (skip this step if you don't have really tomatoes on hand). Then add about half the tuna mixture and 3 to 4 slices of hard-boiled egg.
  7. Crisscross each sandwich with 2 drained anchovy fillets and strew with Nicoise olives (pit them if desired), chopped scallions, and sliced radishes. Then drizzle generously with more olive oil and top with the remaining Kaiser halves, pressing gently but firmly.

Nutrition Facts

Calories593kcal
Protein31.9%
Fat40.98%
Carbs27.12%

Properties

Glycemic Index
130.5
Glycemic Load
23.86
Inflammation Score
-7
Nutrition Score
30.200869726098%

Flavonoids

Pelargonidin
36.62mg
Eriodictyol
0.73mg
Hesperetin
2.17mg
Naringenin
0.23mg
Apigenin
0.01mg
Luteolin
0.13mg
Isorhamnetin
1.03mg
Kaempferol
0.72mg
Myricetin
0.01mg
Quercetin
5.11mg

Nutrients percent of daily need

Calories:593.19kcal
29.66%
Fat:26.71g
41.09%
Saturated Fat:4.49g
28.09%
Carbohydrates:39.76g
13.25%
Net Carbohydrates:36.4g
13.24%
Sugar:7.65g
8.5%
Cholesterol:252.54mg
84.18%
Sodium:1364.07mg
59.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:46.77g
93.54%
Selenium:134.38µg
191.97%
Vitamin B3:18.34mg
91.72%
Iron:15.01mg
83.41%
Vitamin B12:4.98µg
82.93%
Phosphorus:358.95mg
35.89%
Vitamin B6:0.71mg
35.43%
Vitamin K:30.61µg
29.16%
Vitamin B2:0.46mg
26.98%
Vitamin E:4mg
26.64%
Vitamin C:17.91mg
21.7%
Vitamin D:3.14µg
20.94%
Potassium:630.46mg
18.01%
Vitamin A:787.01IU
15.74%
Folate:61.47µg
15.37%
Magnesium:61.46mg
15.36%
Zinc:2.05mg
13.65%
Fiber:3.36g
13.44%
Vitamin B5:1.17mg
11.68%
Calcium:112.87mg
11.29%
Copper:0.18mg
8.97%
Manganese:0.16mg
8.19%
Vitamin B1:0.12mg
8.12%