Pann Bagnat

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

Suggestions


If you're looking for a delightful and satisfying meal that brings a taste of the Mediterranean directly to your kitchen, look no further than Pann Bagnat. This traditional French sandwich, originating from the sunny shores of Nice, is a symphony of flavors and textures that will excite your palate. Not only is it a feast for the senses, but it’s also a versatile dish that serves beautifully for lunch, dinner, or as a hearty picnic option.

Pann Bagnat is dairy-free, making it an excellent choice for those with dietary restrictions while not sacrificing flavor. Imagine biting into a crusty baguette filled with a generous mix of tender chunk light tuna, savory kalamata olives, and zesty capers, all enhanced by the aromatic touch of fresh parsley and Dijon mustard. Each mouthful is complemented by fresh tomatoes and crunchy lettuce, offering a refreshing contrast to the rich tuna filling.

Best of all, you can prepare this delicious sandwich in just 45 minutes, making it a quick yet impressive meal for family and friends. With only 307 calories per serving, it’s also a guilt-free indulgence that will leave you feeling satisfied. Whether you’re enjoying it at home or on a sunny picnic, Pann Bagnat is sure to be a crowd-pleaser that showcases the vibrant flavors of French cuisine.

Ingredients

  •  anchovies finely chopped
  •  baguette sliced
  • teaspoon capers 
  • tablespoons dijon mustard 
  • tablespoon parsley fresh chopped
  •  kalamata olives pitted coarsely chopped
  •  lettuce leaves 
  • tablespoon olive oil extra-virgin
  • 0.3 cup onion red chopped
  • tablespoons red wine vinegar 
  • slices tomatoes 
  • 12 ounces tuna in water 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