Tuna Pan Bagnat

Dairy Free
Health score
13%
Tuna Pan Bagnat
45 min.
4
255kcal

Suggestions


Are you ready to embark on a culinary journey that transports you straight to the sun-kissed shores of the Mediterranean? Introducing the delectable Tuna Pan Bagnat, a classic Provençal dish that perfectly marries vibrant flavors with wholesome ingredients. This dairy-free delight not only tantalizes your taste buds but also nourishes your body, making it an ideal choice for a satisfying lunch or a light dinner.

Imagine biting into a hearty whole-wheat baguette, lovingly filled with premium tuna, ripe plum tomatoes, and a medley of fresh herbs. The addition of zesty lemon juice and a drizzle of extra-virgin olive oil elevates this dish, creating a symphony of flavors that dance on your palate. Whether you're looking for a quick meal after a long day or a delightful option to serve at your next picnic, this Tuna Pan Bagnat is both quick to prepare and bursting with Mediterranean charm.

In just 45 minutes, you can craft this beautiful sandwich that serves four, boasting only 255 calories per serving! It's a perfect balance of protein, healthy fats, and whole grains that makes every bite not only delicious but also nutritious. So, gather your ingredients, and let’s get cooking! Your taste buds will thank you.

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • ounce bread baguette whole-wheat french
  • 0.3 cup basil fresh thinly sliced
  •  garlic clove halved
  • large hard-cooked egg chopped
  • 0.3 teaspoon kosher salt 
  • tablespoon juice of lemon fresh
  • teaspoons olive oil extra-virgin
  • tablespoons niçoise olives pitted chopped
  • cup plum tomatoes thinly sliced ( 1)
  • 0.3 cup onion red finely chopped
  • ounce premium tuna packed in oil, drained canned

Equipment

  • bowl
  • whisk
  • plastic wrap

Directions

  1. Combine first 7 ingredients in a medium bowl.
  2. Combine basil and oil; stir with a whisk.
  3. Cut bread in half horizontally. Hollow out top and bottom halves of bread, leaving a 1-inch-thick shell; reserve torn bread for another use. Rub cut sides of garlic clove over cut sides of bread; discard garlic.
  4. Drizzle basil mixture evenly over cut sides of bread. Spoon tuna mixture on bottom half of baguette. Arrange tomato slices over tuna mixture. Cover with top half of baguette. Wrap filled baguette in plastic wrap, and let stand for 20 minutes.
  5. Cut filled baguette into 4 (3-inch) equal portions.

Nutrition Facts

Calories255kcal
Protein25.91%
Fat24.88%
Carbs49.21%

Properties

Glycemic Index
63.92
Glycemic Load
15.45
Inflammation Score
-7
Nutrition Score
17.171304142993%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.45mg
Luteolin
0.03mg
Isorhamnetin
0.67mg
Kaempferol
0.14mg
Myricetin
0.09mg
Quercetin
3.08mg

Nutrients percent of daily need

Calories:255.06kcal
12.75%
Fat:7.06g
10.87%
Saturated Fat:1.28g
8.02%
Carbohydrates:31.43g
10.48%
Net Carbohydrates:28.01g
10.19%
Sugar:5.64g
6.27%
Cholesterol:61.93mg
20.64%
Sodium:588.34mg
25.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.55g
33.1%
Selenium:49.23µg
70.34%
Manganese:0.82mg
40.92%
Vitamin B3:7.8mg
38.98%
Vitamin B12:1.23µg
20.53%
Vitamin B1:0.29mg
19.06%
Iron:3.2mg
17.75%
Phosphorus:173.61mg
17.36%
Folate:68.73µg
17.18%
Vitamin B2:0.26mg
15.28%
Vitamin B6:0.29mg
14.62%
Vitamin K:15.33µg
14.6%
Fiber:3.42g
13.68%
Vitamin A:679.16IU
13.58%
Vitamin C:11.16mg
13.53%
Magnesium:44.15mg
11.04%
Calcium:100.74mg
10.07%
Potassium:344.87mg
9.85%
Copper:0.16mg
8.06%
Vitamin B5:0.79mg
7.87%
Vitamin E:1.16mg
7.73%
Zinc:1.15mg
7.67%
Vitamin D:0.79µg
5.24%
Source:My Recipes