Pann Bagnat

Dairy Free
Health score
44%
Pann Bagnat
45 min.
4
307kcal

Suggestions


Are you looking for a delicious and satisfying meal that’s perfect for lunch or dinner? Look no further than the classic Pann Bagnat! This delightful French sandwich hails from the sunny shores of Nice and is a true celebration of Mediterranean flavors. With its combination of fresh ingredients and bold tastes, it’s sure to impress your family and friends.

What makes Pann Bagnat so special is its unique blend of ingredients, including tender tuna, briny olives, and zesty capers, all nestled between crusty baguette slices. This dish is not only dairy-free but also packed with protein, making it a healthy choice for any meal. The vibrant colors of the fresh tomatoes and crisp lettuce add a refreshing crunch, while the anchovies and Dijon mustard provide a savory depth that elevates the entire experience.

In just 45 minutes, you can whip up this delightful sandwich that serves four, making it an ideal option for a casual gathering or a cozy family dinner. Whether you’re enjoying it at home or packing it for a picnic, Pann Bagnat is a versatile dish that brings a taste of the French Riviera to your table. So grab your ingredients and get ready to indulge in this mouthwatering creation that’s sure to become a new favorite!

Ingredients

  •  anchovy finely chopped
  •  crusty baguette sliced
  • teaspoon capers 
  • tablespoons dijon mustard 
  • tablespoon parsley fresh chopped
  •  kalamata olives pitted coarsely chopped
  •  romaine leaves 
  • tablespoon olive oil extra virgin extra-virgin
  • 0.3 cup onion red chopped
  • tablespoons red wine vinegar 
  • slices tomatoes 
  • 12 ounces water-packed tuna light canned chunk drained

Equipment

  • bowl

Directions

  1. Combine tuna, olives, onion, anchovies, mustard, parsley, capers, vinegar and oil in a bowl, using a fork to break up chunks of tuna. Divide tomato and lettuce among 4 bottom pieces of baguette; top each of the slices with 1/4 of the tuna mixture. Cover sandwiches with remaining pieces of bread; serve.
  2. Self

Nutrition Facts

Calories307kcal
Protein31.35%
Fat22.88%
Carbs45.77%

Properties

Glycemic Index
50.19
Glycemic Load
21.42
Inflammation Score
-9
Nutrition Score
23.42304347909%

Flavonoids

Naringenin
0.37mg
Apigenin
2.16mg
Luteolin
0.06mg
Isorhamnetin
0.5mg
Kaempferol
1.44mg
Myricetin
0.22mg
Quercetin
4.07mg

Nutrients percent of daily need

Calories:307.49kcal
15.37%
Fat:7.71g
11.87%
Saturated Fat:1.24g
7.77%
Carbohydrates:34.72g
11.57%
Net Carbohydrates:31.7g
11.53%
Sugar:5.18g
5.75%
Cholesterol:31.82mg
10.61%
Sodium:820.63mg
35.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.78g
47.56%
Selenium:71.97µg
102.82%
Vitamin B3:12.06mg
60.32%
Vitamin A:2398.84IU
47.98%
Vitamin B12:2.2µg
36.64%
Vitamin B1:0.46mg
30.39%
Manganese:0.49mg
24.56%
Vitamin K:25.33µg
24.12%
Iron:4.31mg
23.97%
Folate:92.09µg
23.02%
Vitamin B6:0.43mg
21.4%
Phosphorus:211.89mg
21.19%
Vitamin B2:0.32mg
18.84%
Vitamin C:13.9mg
16.85%
Magnesium:52.3mg
13.08%
Potassium:447.5mg
12.79%
Fiber:3.02g
12.09%
Vitamin E:1.69mg
11.27%
Calcium:111.36mg
11.14%
Copper:0.18mg
8.88%
Zinc:1.31mg
8.76%
Vitamin D:1.02µg
6.8%
Vitamin B5:0.46mg
4.64%
Source:Epicurious