Mediterranean Tuna Panini
From EatingWell: July/August 2007
For a great sandwich filling, spike canned tuna with salty olives and capers, bright lemon juice and tangy feta.
- 2 6-ounce cans chunk light tuna, drained (see Note)
- 1 plum tomato, chopped
- 1/4 cup crumbled feta cheese
- 2 tablespoons chopped marinated artichoke hearts
- 2 tablespoons minced red onion
- 1 tablespoon chopped pitted kalamata olives
- 1 teaspoon capers, rinsed and chopped
- 1 teaspoon lemon juice
- Freshly ground pepper, to taste
- 8 slices whole-wheat bread
- 2 teaspoons canola oil
- Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
- Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.
- Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.
Tips & Notes
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Per serving: 336 calories; 6 g fat (2 g sat, 3 g mono); 61 mg cholesterol; 35 g carbohydrates; 3 g added sugars; 34 g protein; 5 g fiber; 543 mg sodium; 52 mg potassium.
Nutrition Bonus: Fiber (20% daily value), Calcium & Iron (15% dv), omega-3s.
Carbohydrate Servings: 2
Exchanges: 2 starch, 3 very lean meat
More From EatingWell
Boneless chicken thighs can take plenty of cooking without...
An outstanding salad dressing can take your salad from ho-hum...Oatmeal is an ideal breakfast for cooler months and is arguably...
Who says entertaining has to be reserved for the weekend only...
Peanut butter is a healthy ingredient and more versatile than...
If you’re watching your sodium intake, these low-sodium snack...
When it comes to making healthy slow cooker chicken recipes,...
Whether you’re packing a healthy snack for yourself or your...
When you’re watching your diet, snacking healthfully can keep...
Snacking (done right) can be a healthy way to curb your...
Muffin tins are great for making more than just muffins,...
Pasta is a favorite comfort food—it’s quick, easy to cook and...
When the temperature drops and the days get shorter, there's...
Having a snack attack? Stock your fridge and pantry with...
Low-fat cottage cheese is a healthy addition that adds...
Pass on store-bought snacks that are loaded with fat and...
- Main Ingredient
- Super Bowl
- Ease of Preparation
- Total Time
- 30 minutes or less
- July/August 2007