Discover the authentic flavors of the French Riviera with our Pan Bagnat recipe. This classic Niçoise sandwich is filled with a delicious mix of tuna, olives, and fresh vegetables, all nestled in a round bread roll. Perfect for a light lunch or a tasty picnic treat, our step-by-step guide will help you make this traditional French favorite with ease.

Ingredients:

- 1 round bread roll (preferably a baguette or a rustic French bread)

- 1 can (5 oz) of tuna in olive oil, drained

- 1/4 cup black olives, pitted and sliced

- 1/4 cup green olives, pitted and sliced

- 1 small red bell pepper, sliced

- 1 small cucumber, sliced

- 1 small red onion, thinly sliced

- 1 ripe tomato, sliced

- 2 hard-boiled eggs, sliced

- 2 tablespoons capers

- 2 tablespoons extra virgin olive oil

- 1 tablespoon red wine vinegar

- Salt and pepper to taste

- Fresh basil leaves (optional)

Instructions:

Prepare the Bread:

  - Cut the round bread roll in half horizontally. Scoop out some of the bread from the inside to create more space for the fillings.

Make the Dressing:

  - In a small bowl, whisk together the extra virgin olive oil and red wine vinegar. Season with salt and pepper to taste.

Assemble the Sandwich:

  - Layer the bottom half of the bread with the sliced red bell pepper, cucumber, red onion, and tomato.

  - Spread the tuna evenly over the vegetables.

  - Add the sliced hard-boiled eggs on top of the tuna.

  - Sprinkle with black and green olives, and capers.

Add the Dressing:

  - Drizzle the prepared dressing over the fillings.

Finish the Sandwich:

  - Add fresh basil leaves if desired.

  - Close the sandwich with the top half of the bread. Press down gently to compact the ingredients.

Serve:

  - For the best flavor, wrap the sandwich in parchment paper and let it sit for at least 30 minutes before serving to allow the flavors to meld.

Enjoy your Pan Bagnat as a delicious and satisfying meal that captures the essence of French cuisine!

Nutritional Values

Tuna (per 3 oz can)

  - Calories: 120

  - Protein: 20 g

  - Fat: 2 g

  - Omega-3 Fatty Acids: 300 mg

Benefits: Tuna is an excellent source of high-quality protein, essential for muscle repair and growth. It’s rich in omega-3 fatty acids, which support heart health and reduce inflammation. It also provides vitamins and minerals like Vitamin D and selenium.

Black Olives (per 1/4 cup)

  - Calories: 40

  - Fat: 4 g

  - Fiber: 1 g

  - Vitamin E: 1.2 mg (6% DV)

Benefits: Black olives are high in monounsaturated fats, which are good for heart health. They also provide antioxidants like Vitamin E, which help protect cells from damage. Their fiber content supports digestive health.

Green Olives (per 1/4 cup)

  - Calories: 35

  - Fat: 3 g

  - Fiber: 1 g

  - Vitamin E: 0.8 mg (4% DV)

Benefits: Green olives offer similar benefits to black olives, including heart-healthy fats and antioxidants. They are also a source of Vitamin A and calcium.

Red Bell Pepper (per 1/2 cup)

  - Calories: 25

  - Vitamin C: 95 mg (106% DV)

  - Vitamin A: 469 IU (9% DV)

  - Fiber: 1 g

Benefits: Red bell peppers are incredibly high in Vitamin C, which boosts the immune system and promotes skin health. They also provide Vitamin A, which supports vision and cell growth.

Cucumber (per 1/2 cup)

  - Calories: 8

  - Vitamin K: 9 mcg (8% DV)

  - Fiber: 0.5 g

Benefits: Cucumbers are low in calories and high in water, which helps with hydration. They contain Vitamin K, important for bone health, and have antioxidants that support overall well-being.

Red Onion (per 1/4 cup)

  - Calories: 15

  - Vitamin C: 4 mg (5% DV)

  - Fiber: 0.5 g

Benefits: Red onions contain antioxidants like quercetin, which help reduce inflammation and support heart health. They also have small amounts of Vitamin C and fiber.

Tomato (per 1 medium tomato)

  - Calories: 22

  - Vitamin C: 20 mg (22% DV)

  - Lycopene: 4 mg

  - Fiber: 1.5 g

Benefits: Tomatoes are rich in Vitamin C and lycopene, a powerful antioxidant linked to reduced risk of certain cancers and heart disease. They also provide fiber for digestive health.

Hard-Boiled Eggs (per 1 egg)

  - Calories: 70

  - Protein: 6 g

  - Fat: 5 g

  - Vitamin D: 41 IU (10% DV)

Benefits: Eggs are a complete protein source, meaning they provide all essential amino acids. They also contain Vitamin D, which supports bone health and immune function.

Capers (per 1 tablespoon)

  - Calories: 2

  - Antioxidants: High in antioxidants

Benefits: Capers are low in calories and rich in antioxidants, which help protect cells from damage. They also provide some dietary fiber and essential minerals like calcium and magnesium.

Extra Virgin Olive Oil (per 1 tablespoon)

  - Calories: 120

  - Fat: 14 g (mostly monounsaturated)

  - Vitamin E: 1.9 mg (10% DV)

Benefits: Olive oil is rich in monounsaturated fats, which are beneficial for heart health. It also provides Vitamin E, an antioxidant that supports skin health and reduces inflammation.

Red Wine Vinegar (per 1 tablespoon)

  - Calories: 3

Benefits: Red wine vinegar adds flavor without many calories. It contains acetic acid, which may help improve digestion and stabilize blood sugar levels.