Flavoursome, savoury and full of heart-smart nutrients, this sandwich is sure to become a favourite. The special today: a variation of the classic ‘pan bagnat’, a baguette bursting with tuna, olives and garden-fresh veggies.
2 large tomatoes, peeled and chopped
5 black olives (not oil-packed), stoned and finely chopped
1 baguette (French stick; wholemeal if possible), about 60 cm long
1 1/2 tablespoons extra virgin olive oil
1 large onion
1 large green capsicum
370 g canned tuna in springwater, drained
2 tablespoons white wine vinegar
2 garlic cloves, finely chopped
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Directions Preparation:50min › Ready in:50min
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 lengthways (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 crossways into thin semicircles. Cut the capsicum in half, and then cut it crossways into thin semicircles. Layer the onion, green capsicum and tuna over the tomato mixture. Whisk the vinegar, garlic and remaining oil in a small bowl. Drizzle over the tuna.
Wrap the stuffed baguette tightly in plastic wrap. Weight 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.
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.