The Tunisian Fricassé is a beloved sandwich featuring fried bread filled with tuna, olives, capers, and harissa. Originating in Tunisia, it reflects the country's diverse culinary heritage, blending Mediterranean and North African flavors. The sandwich is a popular street food, enjoyed for its savory and spicy combination of ingredients. Its history intertwines with Tunisian culture, serving as a culinary symbol of the nation's rich culinary traditions and influences.

Ingredients:

- 4 slices of bread

- 1 can of tuna

- 1/4 cup chopped olives

- 2 tablespoons capers

- 2 tablespoons harissa paste

- Olive oil for frying

- Salt to taste

Method:

- Drain the tuna and mix it with chopped olives, capers, and harissa paste in a bowl.

- Spread the tuna mixture evenly onto two slices of bread and top each with another slice to form sandwiches.

- Heat olive oil in a pan over medium heat.

- Fry the sandwiches until golden brown on both sides, about 2-3 minutes per side.

- Remove from the pan and drain on paper towels.

- Serve hot and enjoy the spicy and savory flavors of Tunisian Fricassé!

Nutrition Value:

4 slices of bread:

  - Calories: ~160 (for standard white bread)

  - Carbohydrates: ~30g

  - Protein: ~5g

  - Fat: ~1g

  - Sodium: ~300mg

  - Cholesterol: 0mg

benefit: Provides energy from carbohydrates, some protein for muscle repair, and a small amount of fat for satiety.

1 can of tuna:

  - Calories: 120 (for a 3-ounce can in water)

  - Carbohydrates: 0g

  - Protein: 25g

  - Fat: 1g

  - Sodium: Varies (depending on brand and if packed in water or oil)

  - Cholesterol: Varies (typically around 25-30mg)

benefit: High in protein, low in fat, and a good source of omega-3 fatty acids, which support heart health.

1/4 cup chopped olives:

  - Calories: ~30 (for black olives)

  - Carbohydrates: ~2g

  - Protein: ~<1g

  - Fat: ~3g

  - Sodium: ~200mg

  - Cholesterol: 0mg

benefit: Provides healthy monounsaturated fats and contains antioxidants, such as vitamin E, which help fight inflammation.

2 tablespoons capers:

  - Calories: 4

  - Carbohydrates: 1g

  - Protein: 1g

  - Fat: 1g

  - Sodium: 400mg

  - Cholesterol: 0mg

benefit: Low in calories and rich in antioxidants, capers add flavor without significantly altering the nutritional profile.

2 tablespoons harissa paste:

  - Calories: 30

  - Carbohydrates: 4g

  - Protein: 1g

  - Fat: 1g

  - Sodium: 400mg

  - Cholesterol: 0mg

Benefit: Contains capsaicin, which may boost metabolism and has anti-inflammatory properties. Also provides some vitamin C.

Olive oil for frying:

  - Calories: 120 (per tablespoon)

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: ~14g

  - Sodium: 0mg

  - Cholesterol: 0mg

benefit: Contains monounsaturated fats, which are heart-healthy. However, frying adds extra calories and fat.

Salt to taste:

  - Provides sodium, which is necessary for electrolyte balance and nerve function, but excessive intake can contribute to high blood pressure.