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Mediterranean Tuna Sandwich

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0% 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.

Preparation : 15 min Standing : 4 h
600 calories/serving
  • Can be done in advance
  • Very easy
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly

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
arugula, rinsed and drained 24 g
1 clove garlic, minced
15 mL Classic Vinaigrette 1 tbsp
140 g tuna, canned, in water
1/2 green onions/scallions, finely chopped
1 radishes, thinly sliced 16 g
1/2 can (398 mL size) artichoke hearts 3 units
plastic wrap
4 leaves fresh basil [optional] 2 tbsp
salt [optional]
ground pepper to taste [optional]

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 (360g)

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

Protein

33 g

Vitamin A

27 %

Vitamin C

17 %

Calcium

16 %

Iron

46 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ½ servings
Grain Products : 3 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ¼ servings

Claims

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

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

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

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Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again

This recipe is in the following categories

Vegetables | Rice/Grain | Fish | Sandwiches | High Iron | High Vitamin D | Low Saturated Fat | High Fibre | Kosher | High Calcium | Halal | Picnic | French

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