Tuna Pan Bagna
From EatingWell: July/August 1992
This Provencal-style sandwich literally means "bathed bread." Though you can eat them immediately after preparation, refrigerating the sandwiches for several hours lets the bread soak up all of the juicy goodness of the ingredients.
- 1 16-inch-long loaf French bread
- 1/4 cup lemon juice
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic, finely chopped
- 1 6-ounce can chunk light tuna, packed in olive oil, drained, rinsed and squeezed dry, or packed in water, squeezed dry (see Note)
- 1 large vine-ripened tomato, seeded and chopped (see Note)
- 1 red bell pepper, chopped
- 2 scallions, trimmed and chopped
- 2 tablespoons chopped pitted black olives, preferably Kalamata
- 1 1/2 tablespoons capers, rinsed
- 1 teaspoon chopped fresh thyme, or 1/4 teaspoon dried thyme leaves
- Salt & freshly ground pepper to taste
- Cut bread in half lengthwise. Scoop out crumbs from both halves, leaving 1/2-inch-thick shells.
- Process the crumbs in a food processor or blender until finely chopped; set aside.
- Whisk together lemon juice, oil and garlic in a large bowl. Stir in the reserved breadcrumbs, tuna, tomatoes, bell peppers, scallions, olives, capers and thyme; mix well. Season with salt and pepper.
- Spoon the breadcrumb mixture into the bottom bread shell and replace the top. Cut crosswise to serve.
Tips & Notes
- Notes: 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.
- To quickly seed a tomato: Cut the tomato in half crosswise and scoop out the seeds with your finger while gently squeezing each half.
Per serving: 307 calories; 6 g fat (1 g sat, 3 g mono); 13 mg cholesterol; 49 g carbohydrates; 23 g protein; 9 g fiber; 675 mg sodium; 317 mg potassium.
Nutrition Bonus: Vitamin C (88% daily value), Selenium (49% dv), Vitamin A (29% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 medium-fat meat, 1 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- July/August 1992