Tuscan Tuna Sandwiches

Dairy Free
Health score
23%
Tuscan Tuna Sandwiches
45 min.
4
204kcal

Suggestions


If you're looking for a light and flavorful lunch that’s both satisfying and health-conscious, look no further than these Tuscan Tuna Sandwiches. Bursting with the vibrant flavors of fresh herbs, zesty lemon, and perfectly blended tuna, this recipe is a delightful ode to the rustic allure of Tuscan cuisine. With every bite, you'll experience the crunchy texture of fennel and the lusciousness of roasted red bell peppers, creating a symphony of tastes that will transport your palate straight to the sun-soaked hills of Tuscany.

What makes this sandwich truly exceptional is its simplicity and the use of wholesome, dairy-free ingredients, making it suitable for various dietary preferences. High in protein and packed with healthy fats, it's an excellent option for a hearty yet light meal, whether you're enjoying a midday break or winding down for dinner.

Ready in just 45 minutes and serving up to four hungry diners, these sandwiches are not only easy to prepare but also versatile enough to adapt to your personal taste. Impress your friends or indulge in a solo moment of culinary bliss. So gather your ingredients, and let’s embark on this flavorful journey together, turning a humble can of tuna into a masterpiece worthy of any Italian bistro!

Ingredients

  • 0.3 teaspoon pepper black
  • tablespoons capers drained
  • tablespoons olive oil extravirgin
  • 0.3 cup fennel bulb finely chopped
  • 0.3 cup basil fresh chopped
  • tablespoons juice of lemon fresh
  • 0.3 cup prechopped onion red
  • ounce roasted bell peppers red drained chopped
  • 12 ounce solid tuna in water white drained canned
  • ounce sourdough bread toasted

Equipment

  • bowl

Directions

  1. Combine chopped fennel, red onion, 1/4 cup basil, capers, lemon juice, olive oil, 1/4 teaspoon black pepper, tuna, and bell peppers in a bowl, stirring well. Spoon 1/2 cup tuna mixture on each of 4 bread slices. Top each serving with 1 bread slice.
  2. Cut each sandwich in half diagonally.

Nutrition Facts

Calories204kcal
Protein42.38%
Fat43.89%
Carbs13.73%

Properties

Glycemic Index
63.63
Glycemic Load
3.17
Inflammation Score
-5
Nutrition Score
12.936956488568%

Flavonoids

Eriodictyol
0.42mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.5mg
Kaempferol
5.32mg
Quercetin
8.97mg

Nutrients percent of daily need

Calories:204.04kcal
10.2%
Fat:9.87g
15.18%
Saturated Fat:1.71g
10.71%
Carbohydrates:6.95g
2.32%
Net Carbohydrates:5.91g
2.15%
Sugar:1.18g
1.31%
Cholesterol:35.72mg
11.91%
Sodium:865.69mg
37.64%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.44g
42.88%
Selenium:58.14µg
83.06%
Vitamin B3:5.52mg
27.62%
Vitamin C:17.92mg
21.72%
Phosphorus:205.32mg
20.53%
Vitamin B12:1µg
16.58%
Vitamin K:17.26µg
16.44%
Vitamin B6:0.26mg
13.21%
Vitamin E:1.84mg
12.26%
Vitamin D:1.7µg
11.34%
Magnesium:38.32mg
9.58%
Potassium:303.84mg
8.68%
Iron:1.56mg
8.67%
Manganese:0.16mg
7.96%
Copper:0.11mg
5.59%
Folate:21.78µg
5.45%
Vitamin B2:0.09mg
5.22%
Vitamin A:257.69IU
5.15%
Vitamin B1:0.07mg
4.83%
Fiber:1.04g
4.16%
Zinc:0.59mg
3.94%
Calcium:37.51mg
3.75%
Vitamin B5:0.18mg
1.81%
Source:My Recipes