Recipes · Italian · Burgers and Sandwiches
Tramezzino
One serving has 376 kcal and 19 g protein, and at least a fifth of a woman's daily need of selenium (85%), niacin (60%), vitamin K (51%), cobalamin (38%), thiamin (35%) and phosphorus (31%). Ready in 10 minutes.
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- Preparation: 10 min
- Makes: 1 serving (155 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free
- Contains: egg, fish, gluten, mustard
Ingredients
- 70 g Bread, white
- 40 g Tuna, canned in oil
- 15 g Mayonnaise
- 10 g Lettuce, iceberg, raw
- 20 g Tomatoes, raw
- 0.3 g Salt
- 0.1 g Black pepper
Method
- Trim the crusts from the bread slices to leave neat, soft squares.
- Flake the drained tuna and mix it with the mayonnaise, a pinch of salt and pepper.
- Spread the tuna mixture over one slice of bread, then layer over the lettuce and thinly sliced tomato.
- Top with the second slice of bread and press down gently.
- Cut diagonally into two triangles and serve straight away, as tramezzini are meant to be eaten fresh and soft.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 376 kcal | 18% |
| Carbohydrates | 35.7 g | |
| Water | 80.7 mL | |
| Fiber | 2 g | 7% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.14 g | |
| Threonine | 0.53 g | |
| Isoleucine | 0.55 g | |
| Leucine | 0.97 g | |
| Lysine | 1.1 g | |
| Methionine | 0.35 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.47 g | |
| Tyrosine | 0.4 g | |
| Valine | 0.62 g | |
| Histidine | 0.35 g | |
| Fat | 17.1 g | |
| Monounsaturated | 4.2 g | |
| Polyunsaturated | 9.2 g | |
| Docosahexaenoic Acid (DHA) | 0.04 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 7 g | |
| Saturated | 3 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 13.5 mg | |
| Calcium | 158 mg | 16% |
| Copper | 0.13 mg | 14% |
| Iron | 3 mg | 17% |
| Magnesium | 34.5 mg | 11% |
| Manganese | 0.5 mg | 28% |
| Phosphorus | 214 mg | 31% |
| Potassium | 231 mg | 5% |
| Selenium | 47 µg | 85% |
| Sodium | 714 mg | |
| Zinc | 1.1 mg | 13% |
| Thiamin (vitamin B1) | 0.38 mg | 35% |
| Riboflavin (vitamin B2) | 0.23 mg | 21% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 0.59 mg | 12% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 8.7 µg | 2% |
| Cobalamin (vitamin B12) | 0.9 µg | 38% |
| Choline | 18.9 mg | 4% |
| Vitamin A | 22.5 µg | 3% |
| Vitamin C | 3 mg | 4% |
| Vitamin D (D2 + D3) | 109 IU | 18% |
| Vitamin E | 0.97 mg | 6% |
| Vitamin K | 46.2 µg | 51% |
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
0.4 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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