Pan Bagnat (Niçoise Salad Sandwiches)

Dairy Free
Health score
32%
Pan Bagnat (Niçoise Salad Sandwiches)
40 min.
4
319kcal

Suggestions


Experience the delightful taste of the Mediterranean with our Pan Bagnat, a classic Niçoise salad sandwich that combines the freshest ingredients in a heartwarming way. Perfect for lunch, dinner, or as a delightful side dish, this dairy-free recipe is sure to impress your family and friends while keeping you in line with healthy eating.

This sandwich is not just a meal; it is a celebration of flavors and textures. The combination of tender albacore tuna, crunchy quick-pickled dilly green beans, and refreshing arugula creates a harmonious blend that is both satisfying and refreshing. Paired with the sweetness of ripe tomatoes and aromatic fennel, each bite bursts with vibrant tastes that transport you straight to the sunny shores of Nice, France.

With just 40 minutes of preparation and a calorie count of only 319 per serving, this Pan Bagnat is a guilt-free indulgence for anyone looking to elevate their lunch game or add a touch of elegance to their meal planning. Plus, the versatility of this dish allows it to shine as a main course or a satisfying side dish, making it perfect for any occasion.

Get ready to dive into a culinary adventure that is not only delicious but also nutritious. Our Pan Bagnat recipe is crafted to cater to diverse dietary needs, ensuring everyone at your table can share in the experience. Let’s get cooking and bring a taste of France to your kitchen!

Ingredients

  • 15 ounce albacore tuna steaks fresh
  • 0.5 cup arugula leaves 
  • 0.5 teaspoon pepper black divided freshly ground
  • 24 inch bread baguette french halved lengthwise
  • large eggs 
  • cup fennel bulb thinly sliced ()
  •  kalamata olives pitted coarsely chopped
  • tablespoons olive oil extra-virgin
  • 24  pickled dilly green beans quick
  • 0.3 teaspoon salt 
  • slices tomatoes (1/4-inch-thick)

Equipment

  • frying pan
  • sauce pan
  • grill pan

Directions

  1. Place eggs in a small saucepan. Cover with water to 1 inch above eggs; bring just to a rolling boil.
  2. Remove from heat; cover and let stand 15 minutes.
  3. Drain and rinse with cold running water until cool. Peel and slice eggs, and set aside.
  4. Heat a large cast-iron grill pan over medium-high heat.
  5. Sprinkle fish with salt and 1/4 teaspoon pepper. Coat pan with cooking spray.
  6. Add fish to pan; cook 3 minutes on each side or until desired degree of doneness.
  7. Cut tuna steaks across the grain into thin slices.
  8. Hollow out top and bottom halves of bread, leaving a 1/3-inch-thick shell; reserve torn bread for another use. Arrange 6 Quick Pickled Dilly Green Beans on each of 4 bottom bread halves. Arrange tuna evenly over green beans. Top with 2 tomato slices. Arrange the fennel over tomato. Divide olives among each of 4 top halves of bread; drizzle each top half of bread with 1 1/2 teaspoons oil. Divide arugula and sliced eggs evenly among top halves of bread, and sprinkle remaining black pepper evenly over eggs.
  9. Place the top halves of bread on bottom halves; cut each sandwich in half.

Nutrition Facts

Calories319kcal
Protein38.73%
Fat45.31%
Carbs15.96%

Properties

Glycemic Index
56.88
Glycemic Load
7.11
Inflammation Score
-9
Nutrition Score
27.430000056391%

Flavonoids

Eriodictyol
0.23mg
Naringenin
0.37mg
Apigenin
0.01mg
Luteolin
0.04mg
Isorhamnetin
0.11mg
Kaempferol
0.92mg
Myricetin
0.07mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:318.82kcal
15.94%
Fat:15.9g
24.47%
Saturated Fat:3.31g
20.68%
Carbohydrates:12.6g
4.2%
Net Carbohydrates:10.49g
3.82%
Sugar:3.23g
3.58%
Cholesterol:133.4mg
44.47%
Sodium:421.14mg
18.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.58g
61.16%
Vitamin B12:10.25µg
170.79%
Selenium:51.05µg
72.93%
Vitamin A:3015.79IU
60.32%
Vitamin B3:10.44mg
52.18%
Vitamin D:6.56µg
43.73%
Phosphorus:361.26mg
36.13%
Vitamin B6:0.6mg
30%
Vitamin B2:0.47mg
27.43%
Vitamin B1:0.4mg
26.6%
Vitamin K:25.52µg
24.31%
Vitamin E:2.99mg
19.91%
Magnesium:72.83mg
18.21%
Vitamin B5:1.67mg
16.69%
Potassium:564.23mg
16.12%
Iron:2.85mg
15.82%
Vitamin C:11.58mg
14.04%
Manganese:0.25mg
12.31%
Folate:49.21µg
12.3%
Copper:0.19mg
9.51%
Zinc:1.27mg
8.48%
Fiber:2.11g
8.42%
Calcium:54.53mg
5.45%
Source:My Recipes