A-Z Index

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.

Cook Smart for a Healthy Heart, Reader's Digest Canada

Directions

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.

preparation time 20 mins, plus 30 mins standing
serves 4

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

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.

Have your say

Your Email address is required for authentication purposes only. Comments are moderated for spam; so your comment may not appear immediately.

Your Name *
Your Email (will not display) *

Enter the security code * Letters are not case sensitive. Click on the image to reload the security code.

Comments ( 3000 characters max ) *

Other recipes you might like

Grilled Swordfish Steaks with Tomato and Pepper Salsa
Grilled fish steaks make ideal fast food, and serving them with a vibrant tomato and pepper salsa, rice and a mixed-leaf salad transforms plain cooked fish into an exciting dish. Use a ridged cast-iron grill pan to produce attractive markings on the swordfish steaks.
Orange-Maple Sweet Potatoes
Try this method of cooking sweet potatoes and you’ll discover how subtly delicious they are. Here, they are glossed with an orange-maple glaze. Beta carotene and fibre are the sweet potato’s secret weapons against heart disease.
Sourdough Bread
Instead of commercial yeast, delicious sourdough bread is made with a “starter,” which uses the yeasts that occur naturally in the atmosphere and on flour. Despite the time needed to “grow” the starter, sourdough is not a difficult bread to make.