Mediterranean Tuna Sandwich

1 Reviews
100% would make this recipe again

A seasoned sandwich of tuna, egg, and tomato.

This sandwich, inspired by «Pan Bagnat», used to be a staple food of fishermen in Provence. Its name means «wet bread» in the local dialect and refers to bread that has been soaked in olive oil. It is still a very popular lunch in Nice and Côte d'Azur.

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Preparation : 15 min Standing : 4 h
600 calories/serving

Ingredients

2 panino rolls, ciabatta type 200 g
4 tsp extra virgin olive oil 20 mL
1 eggs size large, hard boiled
4 black olives, pitted 1 1/2 tbsp
1 tomatoes, sliced 120 g
1/4 bunch arugula, rinsed and drained 24 g
1 clove garlic, minced
1 tbsp Classic Vinaigrette 15 mL
140 g tuna, canned, in water
1/2 green onions/scallions, finely chopped
4 leaves fresh basil [optional] 2 g
1 radishes, thinly sliced 16 g
1/2 can (398 mL size) artichoke hearts 3 units
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]
plastic wrap

Method

  1. Slice each panino roll into 2 halves lengthwise, then baste the cut sides with the oil.
  2. Put the arugula in a bowl. Pour in the Classic Vinaigrette, then add the garlic and green onion. Season with salt and pepper to taste, then mix well. Portion out the mixture onto half of the roll slices. Distribute the tomatoes, hard boiled eggs, olives, artichoke hearts, tuna, and radishes on top of the arugula. Garnish with the basil leaves (optional). Cover each roll slice with the remaining slices.
  3. Wrap each sandwich individually with plastic wrap then chill in the refrigerator under a weight, for a minimum of 4, and a maximum of 12 hours.
  4. Enjoy.

Nutrition Facts Table

per 1 serving (360 g)

Amount

% Daily Value

Calories

600

Fat

24 g

37 %

Saturated 3.8 g
+ Trans 0 g

19 %

Cholesterol

130 mg

Sodium

1050 mg

44 %

Carbohydrate

65 g

22 %

Fibre

7 g

26 %

Sugars

4 g

Net Carbs

58 g

Protein

33 g

Vitamin A

27 %

Vitamin C

17 %

Calcium

16 %

Iron

46 %
More info

Claims

This recipe is :
Excellent source of  :
Fibre, Folacin, Iron, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K
Good source of  :
Calcium, Magnesium, Vitamin B6, Vitamin D, Zinc
Source of  :
Copper, Pantothenic Acid, Vitamin C
Low  :
Saturated Fat
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3 ½
Vegetables 1 ½
Meat and Alternatives 2 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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