Pan Bagnat

Dairy Free
Health score
23%
Pan Bagnat
15 min.
4
291kcal

Suggestions


Experience the vibrant flavors of the Mediterranean with a delightful Pan Bagnat, a classic French sandwich that’s not only dairy-free but also bursting with fresh ingredients. Perfect for a quick lunch or a light dinner, this iconic dish is a delightful way to satisfy your hunger while enjoying a taste of the sunny French Riviera.

This recipe combines the rich umami of anchovies and tuna with the refreshing crunch of fennel and the briny notes of kalamata olives. Each bite is layered with flavor, bringing together the savory essence of the sea with the sweetness of ripe tomatoes and the tangy zest of lemon juice. Not to mention, the added crunch from the artichoke hearts and the distinctive snap of capers enhance the texture and complexity of this remarkable sandwich.

With a preparation time of just 15 minutes and a chilled resting period of 4 hours, Pan Bagnat allows the ingredients to meld together beautifully, creating a culinary masterpiece that delights both the senses and the appetite. Whether you’re packing a lunch for a picnic or looking for a comforting meal at home, this dish offers a perfect balance of protein and healthy fats while keeping all the flavors vibrant and exciting.

So, gather your ingredients, grab a baguette, and let’s dive into the world of Pan Bagnat—a simple yet elegant dish that’s sure to impress your family and friends!

Ingredients

  • fillet anchovy 
  • 14 ounce artichoke hearts drained chopped canned
  • 32 inch baguettes 
  • 0.3 teaspoon pepper black freshly ground
  • 10 ounce tuna packed in olive oil, undrained canned
  • teaspoons capers rinsed drained
  • 0.3 teaspoon dijon mustard 
  • tablespoons olive oil extra virgin 
  • 0.5  fennel bulb very thinly sliced
  • teaspoon thyme leaves fresh minced
  • 0.5 small garlic clove minced
  •  hard-cooked eggs sliced
  • 0.5 cup kalamata olives pitted
  • large optional: lemon divided juiced halved
  •  plum tomatoes sliced

Equipment

  • food processor
  • bowl
  • baking sheet
  • plastic wrap

Directions

  1. Combine first 6 ingredients and 1 teaspoon lemon juice in a food processor; pulse until coarsely pureed.
  2. Add olive oil, and pulse to combine.
  3. Combine tuna and artichoke hearts in a medium bowl. Stir in ground black pepper and remaining lemon juice; toss well.
  4. Cut baguettes in half lengthwise; tear out about two-thirds of the soft interior. (Reserve removed bread for another use.) Divide tuna mixture, olive mixture, tomato slices, egg slices, and fennel evenly among baguettes.
  5. Sprinkle with coarse black pepper, if desired.
  6. Wrap sandwiches in plastic wrap, and place on a baking sheet. Cover with a second baking sheet, and weigh down with canned goods or other heavy items. Chill 4 hours, turning once.
  7. Serve at room temperature.

Nutrition Facts

Calories291kcal
Protein28.75%
Fat42.63%
Carbs28.62%

Properties

Glycemic Index
79.81
Glycemic Load
8.1
Inflammation Score
-8
Nutrition Score
18.933912961379%

Flavonoids

Eriodictyol
6.08mg
Hesperetin
7.53mg
Naringenin
0.36mg
Apigenin
0.02mg
Luteolin
0.84mg
Kaempferol
1.35mg
Myricetin
0.18mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:291.31kcal
14.57%
Fat:13.79g
21.21%
Saturated Fat:2.47g
15.46%
Carbohydrates:20.83g
6.94%
Net Carbohydrates:16.13g
5.86%
Sugar:4.74g
5.27%
Cholesterol:119.96mg
39.99%
Sodium:992.18mg
43.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:20.92g
41.84%
Selenium:60.62µg
86.6%
Vitamin B3:8.71mg
43.55%
Vitamin B12:2.11µg
35.19%
Vitamin C:23.03mg
27.91%
Vitamin K:26.56µg
25.29%
Phosphorus:191.68mg
19.17%
Fiber:4.7g
18.81%
Vitamin B6:0.35mg
17.68%
Vitamin E:2.6mg
17.34%
Vitamin B2:0.28mg
16.65%
Iron:2.96mg
16.42%
Folate:52.29µg
13.07%
Vitamin B1:0.19mg
12.52%
Potassium:435.16mg
12.43%
Manganese:0.25mg
12.39%
Vitamin A:567.16IU
11.34%
Magnesium:38.89mg
9.72%
Vitamin D:1.4µg
9.34%
Calcium:86.69mg
8.67%
Zinc:1.08mg
7.2%
Copper:0.14mg
7.17%
Vitamin B5:0.7mg
7.02%
Source:My Recipes