Niçoise Tuna Sandwich (Pan Bagnat)

Gluten Free
Dairy Free
Health score
26%
Niçoise Tuna Sandwich (Pan Bagnat)
45 min.
2
271kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Niçoise Tuna Sandwich, also known as Pan Bagnat. This delightful dish is not only gluten-free and dairy-free, making it a perfect choice for those with dietary restrictions, but it also packs a punch of taste and nutrition. Ready in just 45 minutes, it’s an ideal option for a satisfying lunch or a light dinner.

Imagine sinking your teeth into a sandwich filled with tender tuna, marinated onions, and a medley of fresh vegetables, all drizzled with high-quality extra-virgin olive oil. The combination of hard-boiled eggs, Niçoise olives, and anchovies adds a savory depth that will transport your taste buds straight to the sunny shores of Nice, France. Each bite is a celebration of textures and flavors, from the crisp lettuce to the juicy tomatoes and the crunch of radishes.

This recipe is not just about taste; it’s also a wholesome meal that balances protein, healthy fats, and minimal carbohydrates, making it a guilt-free indulgence. Whether you’re enjoying it at home or packing it for a picnic, the Niçoise Tuna Sandwich is sure to impress. So gather your ingredients and get ready to create a culinary masterpiece that’s as beautiful as it is delicious!

Ingredients

  • fillet anchovy drained
  • servings pepper black to taste
  • ounce tuna packed in olive oil (see above) including olive oil canned
  • slices hardboiled eggs 
  • servings juice of lemon to taste
  • leaves boston lettuce green
  • tablespoons olive oil extra virgin extra-virgin for drizzling
  • servings olives 
  • servings radishes sliced
  • 0.1  onion red thinly sliced
  • tablespoon red-wine vinegar to taste
  • 0.3 teaspoon salt to taste
  • servings spring onion chopped
  • slices tomato 
  • 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 can of tuna in olive oil, including the oil. Season with fresh lemon juice, red-wine vinegar, and salt, then add pepper to taste.
  4. Cut kaiser rolls in half crosswise and spread each bottom half with lettuce leaves. Use a couple of varieties—whatever looks good—for the difference in texture.
  5. On top of each lettuce layer, arrange 4 tomato slices (skip this step if you don't have good—really good—tomatoes on hand). Then add about half the tuna mixture and 3 to 4 slices of hard-boiled egg.
  6. Crisscross each sandwich with 2 drained anchovy fillets and strew with Niçoise olives (pit them if desired), chopped scallion greens, and sliced radishes. Then drizzle generously with more olive oil and top with the remaining kaiser halves, pressing gently but firmly.

Nutrition Facts

Calories271kcal
Protein28.36%
Fat61.87%
Carbs9.77%

Properties

Glycemic Index
94
Glycemic Load
0.9
Inflammation Score
-6
Nutrition Score
17.272174254708%

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:270.55kcal
13.53%
Fat:18.72g
28.8%
Saturated Fat:2.77g
17.31%
Carbohydrates:6.65g
2.22%
Net Carbohydrates:4.36g
1.58%
Sugar:2.79g
3.1%
Cholesterol:46.61mg
15.54%
Sodium:827.01mg
35.96%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.3g
38.61%
Selenium:62.24µg
88.91%
Vitamin B3:9.88mg
49.38%
Vitamin B12:2.27µg
37.81%
Vitamin K:30.3µg
28.86%
Vitamin C:17.91mg
21.7%
Vitamin E:3.23mg
21.54%
Vitamin B6:0.38mg
18.98%
Phosphorus:161.59mg
16.16%
Iron:2.38mg
13.24%
Potassium:421.55mg
12.04%
Vitamin A:494.14IU
9.88%
Folate:37.39µg
9.35%
Magnesium:37.2mg
9.3%
Fiber:2.3g
9.18%
Vitamin B2:0.15mg
8.7%
Vitamin D:1.09µg
7.24%
Manganese:0.14mg
6.78%
Calcium:67.67mg
6.77%
Zinc:0.99mg
6.62%
Copper:0.13mg
6.62%
Vitamin B1:0.07mg
4.35%
Vitamin B5:0.39mg
3.85%
Source:Epicurious