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Mediterranean Diet Pan Bagnat, Classic French Tuna Sandwich Recipe

Mediterranean Diet Pan Bagnat, Classic French Tuna Sandwich Recipe By Registered Dietitian Maya Oueichek, MBA, RDN


This classic French tuna sandwich isn't just any sandwich; it's a Salade Niçoise nestled in a warm embrace of bread! While countless variations incorporate ingredients like anchovies and radishes, this recipe reflects how I savored it growing up. "Bagnat" translates literally to "bathed," hinting at the secret behind its name: the bread soaks in a delightful vinaigrette, transforming into a juicy masterpiece. This unique feature also makes it ideal for pre-batching and prepping, a perfect grab-and-go lunch with built-in flavor development.



Mediterranean Diet Pan Bagnat, Classic French Tuna Sandwich Recipe

Mediterranean Diet Pan Bagnat, Classic French Tuna Sandwich Recipe?


Omega-3: Tuna is a champion of heart-healthy omega-3 fatty acids, crucial for brain function and reducing inflammation.


Protein Packed: This recipe packs 30 grams of protein per serving. The protein in tuna and eggs provides sustained energy, keeping you feeling fuller for longer. longer.


Fiber: Whole-grain buns and veggies like lettuce add a healthy dose of fiber, aiding digestion and gut health.






Ingredients:


Mediterranean Diet Pan Bagnat, Classic French Tuna Sandwich Recipe

  • 1 whole-grain bun, toasted and halved

  • Tuna (your preferred amount), drained I was gifted some tuna packets from the Chicken of the Sea and used them in this recipe.

  • 1 hard-boiled egg, sliced

  • Vinaigrette:

    • 1 tbsp red wine vinegar

    • 1 tbsp olive oil

    • 1 tsp Dijon mustard

  • Black pepper

  • 1/4 cup halved olives

  • 1 tomato, thinly sliced

  • 1 scallion, thinly sliced









Directions:

  1. Make the vinaigrette: Whisk together vinegar, olive oil, mustard, and pepper.

  2. Prepare the bun: Toast the bun halves, and hollow out a bit of the inner crumb (optional). Spread generously with vinaigrette inside the bun.

  3. Layer the fillings: Add tuna, followed by egg slices, olives, scallions, and tomato.

  4. Wrap the sandwich tightly with paper wrap. Refrigerate for at least 30 minutes (longer for deeper flavor).

  5. Cut the sandwich in half and dig in!






Nutrition Benefits of Flaxseed :

Omega 3: Great for brain function and reducing inflammation.

Vitamin B12: Essential for energy production and brain function.

Selenium: A potent antioxidant supporting thyroid health and immunity.

Phosphorus: Crucial for strong bones and teeth.

Iron: Helps transport oxygen throughout your body, combating fatigue.



Other Mediterranean Diet Seafood Recipe:



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