French · Lunch
Southern French Tuna Vegetable Sandwich (High-Protein)
Open-faced pan bagnat-style sandwich on sourdough with flaked tuna, jammy egg, and Provençal vegetables in a lemon-Dijon vinaigrette. Niçoise olives, tomato, radish and cucumber provide crunch and brine, while cannellini beans add protein and fibre without masking the classic tuna-egg-olive flavour base.
$5
18 minsPrep
9 minsCook
27 minsTotal
EasyLevel
Nutrition per serving
615Calories
52.3gProtein
25.6gFat
46.8gCarbs
4.9gSugar
9gFiber
1180mgSodium
295mgChol
4.4gSat Fat
980mgPotassium
135mgCalcium
5.4mgIron
3.2mcgVitamin B12
14mgVitamin C
protein-rich
high-fiber
gluten-free-adaptable
high-protein
Instructions
1
Prep
Slice the tomato, radishes, cucumber and red onion thinly; drain the tuna and beans in a sieve; set aside.
2
Boil
Lower the egg into simmering water over medium heat and cook 7 minutes until just-set with a jammy yolk, then transfer to cold water.
3
Whisk
In a small bowl, whisk the olive oil, lemon juice, mustard, salt and pepper until smooth and slightly thickened.
4
Toss
Add the tuna, beans, tomato, radish, cucumber and red onion to the dressing and toss gently until coated, then scatter olives and parsley over top.
5
Rest
Let the mixture sit at room temperature for 10 minutes so vegetables soften slightly and absorb the dressing's flavour.
6
Toast
Char the sourdough slices in a dry skillet over medium heat for 2 minutes per side until deep golden, then rub the garlic clove over warm surface.
7
Build
Pile the tuna mixture onto one toasted slice, peel and halve the egg onto the sandwich, then lean the second slice against it.
8
Plate
Serve immediately while the toast is still warm.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 9.2 oz260g, drained canned tuna in water
- 22 large eggs
- 5.2 oz150g cannellini beans, cooked and drained
- 4 slices4 slices sourdough bread
- 4 tbsp4 tbsp olive oil
- 2 tbsp2 tbsp lemon juice
- 2 tsp2 tsp Dijon mustard
- 11 small tomato
- 66 radishes
- 44 in (10cm) piece cucumber
- 2 tbsp2 tbsp red onion
- 1212 Niçoise olives, pitted
- 2 tbsp2 tbsp fresh parsley
- 22 small garlic clove, halved
- pinch of salt
- pinch of black pepper
