French · Lunch
Southern French Tuna Vegetable Sandwich (Low-Calorie)
An open-faced pan bagnat style sandwich on a small baguette piece, layered with flaked poached tuna, a soft-boiled egg, tomato, cucumber, and radish, dressed lightly with olive oil, lemon juice, and Dijon. Niçoise flavours come through with olives and capers, kept lean through minimal added fat.
$4
15 minsPrep
10 minsCook
25 minsTotal
EasyLevel
Nutrition per serving
387Calories
37.8gProtein
14.2gFat
29.6gCarbs
4.1gSugar
3.1gFiber
935mgSodium
276mgChol
2.9gSat Fat
792mgPotassium
89mgCalcium
3.7mgIron
4.2mcgVitamin B12
18mgVitamin C
low-calorie
gluten-free-adaptable
protein-rich
low-calorie
Instructions
1
Prep
Slice the tomato, cucumber, radishes, and mince the garlic clove finely.
2
Poach
Simmer the tuna in water over medium heat for 4 minutes until opaque, then flake with two forks.
3
Boil
Lower the egg into simmering water over medium heat and cook for 6 minutes until soft-boiled, then chill briefly.
4
Chill
Rest the egg in cold water for 5 minutes until cool enough to peel.
5
Whisk
Combine the olive oil, lemon juice, Dijon mustard, minced garlic, salt, and black pepper until smooth.
6
Build
Split the baguette open, drizzle dressing on both sides, then layer tuna, tomato, cucumber, radish, olives, and capers.
7
Plate
Peel and halve the egg, arrange on top of vegetables, scatter basil, and serve open-faced.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 11 oz314g fresh tuna, poached and flaked
- 22 eggs, soft-boiled and halved
- 4.2 oz120g, about one-fifth of a standard baguette baguette, split lengthwise
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp lemon juice
- 44 tomato slices
- 1010 cucumber slices
- 66 radishes, sliced thin
- 2 tsp2 tsp capers
- 66 black olives, pitted and halved
- 1 tsp1 tsp Dijon mustard
- 22 small garlic clove
- 2 pinch2 pinch salt
- 2 pinch2 pinch black pepper
- 44 basil leaves
