Tuna Provencale on a Baguette
Flavoursome, savoury and full of heart-smart nutrients, this baguette sandwich is sure to become a favourite. The special today: a variation of the classic “pan bagnat,” a baguette bursting with provencale tuna, olives and garden-fresh veggies.
Ingredients
2 large tomatoes, peeled and chopped
5 black olives (not oil-packed), pitted and finely chopped
1 baguette (whole wheat if possible), about 60 cm long
2 tablespoons extra virgin olive oil
1 large onion
1 large green pepper
2 cans (170 g) tuna in water, drained
2 tablespoons white wine vinegar
2 garlic cloves, finely chopped
5 black olives (not oil-packed), pitted and finely chopped
1 baguette (whole wheat if possible), about 60 cm long
2 tablespoons extra virgin olive oil
1 large onion
1 large green pepper
2 cans (170 g) tuna in water, drained
2 tablespoons white wine vinegar
2 garlic cloves, finely chopped
Directions
serves 4
- Mix the tomatoes and olives in a medium bowl, and then let stand until juicy, about 15 minutes.
- Meanwhile, cut the baguette almost in half lengthwise (do not slice completely through). Open the baguette like a book, being careful not to separate the bread. Pull out about 1⁄2 cup of the soft bready centre with your hands. Using 1⁄2 tablespoon oil, brush the cut sides of the bread. Then spread on the tomato mixture and any juices that have collected in the bowl.
- Cut the onion in half through the stem end, then cut it crosswise into thin semicircles. Cut the pepper in half, and then cut it crosswise into thin semicircles. Layer the onion, green pepper and tuna over the tomato mixture. Whisk the vinegar, garlic and remaining oil in a small bowl. Drizzle over the tuna.
- Wrap the stuffed tuna provencale baguette tightly in plastic wrap. Weigh it down with a heavy frying pan and let it stand at room temperature until the ingredients have soaked into the bread, 30 minutes. Cut it diagonally into 4 equal pieces before serving.
serves 4
Nutritional information
PER SERVING
374 calories
27 g protein
11 g total fat
2 g saturated fat
40 mg cholesterol
40 g total carbohydrate
8 g sugars
5 g fibre
475 mg sodium
Canned, water-packed tuna provides more of the heart-protecting omega-3 fatty acids than tuna packed in oil. Why? These fatty acids dissolve in the vegetable oil used to pack the tuna and are generally drained off, not eaten.
