Hobz biz-Zejt is a simple yet flavorful Maltese dish consisting of freshly baked bread drizzled with high-quality olive oil, and typically topped with tomatoes, tuna, and sometimes capers or olives. The olive oil provides healthy monounsaturated fats, which are beneficial for heart health, while tomatoes add a rich source of vitamins A and C. Tuna, being high in protein and omega-3 fatty acids, contributes to muscle maintenance and brain health. However, since the dish is often served with large portions of bread, it may be high in carbohydrates, so portion control is important for those watching their calorie intake. Hobz biz-Zejt is an ideal snack or light meal that brings together the flavors of the Mediterranean in a nutritious and satisfying way.
Ingredients:
- 2 slices of Maltese bread (or any rustic country bread)
- 2 tbsp extra virgin olive oil
- 1 ripe tomato, sliced
- 1 can of tuna in olive oil, drained
- Salt and pepper to taste
- Optional: Capers, olives, or fresh herbs (basil or parsley)
Instructions:
Prepare the Bread:
- Start by selecting fresh Maltese bread, ideally crusty on the outside and soft on the inside. Slice the bread into thick, even pieces—about 1 to 1.5 inches (2.5-4 cm) in thickness. If you prefer a more toasted texture, you can lightly toast the bread slices using a toaster or grill.
Drizzle with Extra Virgin Olive Oil:
- Take your high-quality extra virgin olive oil and pour about 1 tablespoon of it onto each slice of bread. Use a spoon or brush to spread the olive oil evenly, ensuring that the entire surface of the bread is generously coated with oil. This step not only adds flavor but also helps to soften the bread and creates a deliciously rich base for the toppings.
Prepare and Add Sliced Tomatoes:
- Next, wash and slice a ripe tomato into thin slices (about 4-5 slices per tomato, depending on size). Arrange the tomato slices evenly on top of the oiled bread slices. Gently press down to secure the tomatoes to the bread. Sprinkle a pinch of salt and freshly cracked black pepper over the tomatoes to enhance their natural flavors. You can also add a drizzle of balsamic vinegar for an extra layer of tanginess, but this is optional.
Add the Tuna:
- Open a can of tuna in olive oil and drain it to remove excess liquid. You can choose tuna packed in olive oil for extra richness, but make sure to drain it well to avoid excess moisture. Flake the tuna with a fork and spread it evenly on top of the tomato slices. For an even distribution, break the tuna into smaller pieces, ensuring each slice of bread gets a good portion.
Optional Garnishes:
- For added flavor and texture, consider garnishing the dish with optional ingredients like capers, green or black olives, or fresh herbs such as basil, parsley, or oregano. These garnishes will not only enhance the visual appeal of the dish but also add Mediterranean flair and a burst of freshness.
Serve and Enjoy:
- Once all the ingredients are assembled, serve the Hobz biz-Zejt immediately to enjoy the freshness of the tomatoes and the richness of the olive oil. This dish works wonderfully as a light lunch, snack, or appetizer. You can also pair it with a crisp green salad or a refreshing drink like iced tea or lemonade to complete the meal.
Tip: If you are preparing this dish in advance, it's best to store the bread and toppings separately to maintain the bread's crispiness. Assemble the dish just before serving to ensure the bread stays fresh.
Enjoy this Mediterranean classic, bursting with vibrant flavors and healthy ingredients!
Frequently Asked Questions (FAQs)
Can I replace tuna with other ingredients?
- Yes! If you prefer a different source of protein, you can substitute the tuna with grilled chicken, roasted chickpeas, or even a plant-based protein like tempeh. For a vegetarian option, consider adding some white beans or chickpeas for a hearty, protein-packed alternative.
Can I use a flavored olive oil instead?
- Absolutely! If you’re looking to add a unique twist to the flavor of your dish, try using flavored olive oils such as garlic-infused, chili-infused, or herb-infused olive oil. These can enhance the overall taste of your Hobz biz-Zejt.
Is this dish suitable for specific diet plans?
- Hobz biz-Zejt is versatile and can be adjusted to fit different diets. For example:
- Keto Diet: Replace the bread with low-carb alternatives like zucchini slices or cauliflower bread.
- Low-Carb Diet: Use a whole-grain or high-fiber bread option and watch your portion size to keep the carbs in check.
- Gluten-Free Diet: Opt for gluten-free bread to enjoy the same flavors without the gluten.
What is the best way to store this dish?
- Since Hobz biz-Zejt contains perishable ingredients such as tuna and tomatoes, it’s best to consume the dish fresh. However, if you need to store leftovers, keep the bread and toppings separate. Store the bread in an airtight container at room temperature, while refrigerating the tuna, tomatoes, and any other toppings. When ready to eat, assemble the dish again.
What is the total nutritional value of this dish?
- The total calorie count for the basic recipe (without any optional garnishes) is approximately 712 calories, including 50g of carbohydrates, 8g of protein, and 32g of fat. Adding ingredients like olives, capers, or herbs will slightly alter the nutritional content, but they’ll also provide additional antioxidants and micronutrients.
Can this recipe be adjusted for people with food allergies?
- Yes, Hobz biz-Zejt can be customized for people with certain food allergies. For those allergic to fish or seafood, replace the tuna with grilled chicken or a plant-based protein. If you have an olive allergy, consider using other toppings such as roasted vegetables or pickles. Always check labels to ensure the ingredients are allergy-friendly.
What side dishes can be served with Hobz biz-Zejt?
- This dish pairs well with a light, refreshing salad, such as a Greek salad with cucumber, feta cheese, and olives, or a simple mixed greens salad. You could also serve it alongside a refreshing drink, like freshly squeezed lemonade or iced tea, to complete your Mediterranean-inspired meal.
Nutritional Values and Benefits
2 Slices of Maltese Bread (120g)
- Calories: 300
- Carbohydrates: 50g
- Protein: 8g
- Fat: 4g
- Vitamins: Vitamin B6 (10% DV)
Benefits: Maltese bread provides a good source of carbohydrates for energy, along with small amounts of protein and essential B vitamins, important for metabolism and nerve function.
2 tbsp Extra Virgin Olive Oil (30g)
- Calories: 240
- Fat: 28g
- Monounsaturated Fat: 20g
- Vitamins: Vitamin E (10% DV), Vitamin K (7% DV)
Benefits: Olive oil is rich in heart-healthy monounsaturated fats and antioxidants. It has anti-inflammatory properties and supports cholesterol management.
1 Ripe Tomato (123g)
- Calories: 22
- Carbohydrates: 5g
- Protein: 1g
- Vitamins: Vitamin C (40% DV), Vitamin A (15% DV)
Benefits: Tomatoes are an excellent source of vitamins A and C, which promote healthy skin, boost the immune system, and have antioxidant properties.
1 Can of Tuna in Olive Oil (120g, drained)
- Calories: 150
- Protein: 30g
- Fat: 4g
- Omega-3 Fatty Acids: 1.2g
Benefits: Tuna is an excellent source of lean protein and omega-3 fatty acids, which support heart and brain health.
Optional (Capers, Olives, Fresh Herbs)
- Calories (Capers, 1 tbsp): 2
- Calories (Olives, 2 tbsp): 30
Benefits: Capers and olives provide small amounts of antioxidants, while fresh herbs like basil and parsley add flavor and additional vitamins.
Summary
Hobz biz-Zejt is a delicious and healthy Maltese dish that combines fresh bread with nutritious ingredients like olive oil, tomatoes, and tuna. Packed with vitamins, antioxidants, and healthy fats, it makes for a satisfying snack or light meal. While it is calorie-dense due to the bread and olive oil, the dish provides essential nutrients that support overall health when consumed in moderation.
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