Recipes · French · Burgers and Sandwiches
Pan Bagnat
One serving has 546 kcal and 32 g protein, and at least a fifth of a woman's daily need of selenium (167%), niacin (91%), cobalamin (66%), phosphorus (51%), riboflavin (48%) and thiamin (45%). Ready in 35 minutes.
- Preparation: 35 min
- Makes: 1 serving (274 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, High protein
- Contains: egg, fish, gluten, sulphite
Ingredients
- 90 g Bread rolls, hard
- 60 g Tuna, canned in oil
- 40 g Tomatoes, raw
- 20 g Bell pepper, red, raw
- 25 g Eggs, whole, raw
- 10 g Olives, black
- 5 g Anchovies, canned in oil
- 10 g Onions, red, raw
- 10 g Olive oil
- 3 g Vinegar, red wine
- 0.3 g Salt
- 0.2 g Black pepper
Method
- Cut the roll in half and hollow out some of the soft interior crumb to make room for the filling.
- Rub the cut sides with a little of the tomato and drizzle generously with the olive oil and vinegar so the bread soaks it up.
- Layer in the tuna, sliced tomato, pepper, sliced egg, olives, anchovies and red onion, seasoning with the salt and pepper as you go.
- Press the sandwich firmly closed and wrap tightly.
- Let it rest for at least 30 minutes, or a few hours, so the flavors meld and the bread soaks up the dressing, then cut into wedges to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 546 kcal | 26% |
| Carbohydrates | 52 g | |
| Water | 161 mL | |
| Fiber | 3.4 g | 11% |
| Protein | 31.7 g | 66% |
| Tryptophan | 0.37 g | |
| Threonine | 1.3 g | |
| Isoleucine | 1.4 g | |
| Leucine | 2.5 g | |
| Lysine | 2.2 g | |
| Methionine | 0.82 g | |
| Cystine | 0.47 g | |
| Phenylalanine | 1.4 g | |
| Tyrosine | 1 g | |
| Valine | 1.6 g | |
| Histidine | 0.84 g | |
| Fat | 22.9 g | |
| Monounsaturated | 12 g | |
| Polyunsaturated | 5.1 g | |
| Docosahexaenoic Acid (DHA) | 0.14 g | |
| Eicosapentaenoic Acid (EPA) | 0.05 g | |
| Omega-6 | 4.6 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 108 mg | |
| Calcium | 137 mg | 14% |
| Copper | 0.28 mg | 31% |
| Iron | 5.4 mg | 30% |
| Magnesium | 58 mg | 19% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 357 mg | 51% |
| Potassium | 439 mg | 9% |
| Selenium | 92 µg | 167% |
| Sodium | 1,152 mg | |
| Zinc | 2 mg | 25% |
| Thiamin (vitamin B1) | 0.5 mg | 45% |
| Riboflavin (vitamin B2) | 0.53 mg | 48% |
| Niacin (vitamin B3) | 12.7 mg | 91% |
| Pantothenic acid (vitamin B5) | 1.1 mg | 23% |
| Pyridoxine (vitamin B6) | 0.25 mg | 19% |
| Folate (vitamin B9) | 118 µg | 30% |
| Cobalamin (vitamin B12) | 1.6 µg | 66% |
| Choline | 114 mg | 27% |
| Vitamin A | 104 µg | 15% |
| Vitamin C | 31.9 mg | 42% |
| Vitamin D (D2 + D3) | 185 IU | 31% |
| Vitamin E | 3.5 mg | 23% |
| Vitamin K | 38.3 µg | 43% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.6 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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