Tuna and Tomato Sandwich
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
282
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 17.2 μg | (29 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 22 μg | (7 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 2.5 μg | (6 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 249 mg | (6 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 27 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Ciabatta
- Arugula
- 150 grams prime Tuna (canned, or natural or poached salmon)
- 4 Cherry tomatoes
- balsamic vinegar
- olive oil
- salt
- freshly ground peppers
- Dried oregano
Preparation steps
1.
Rinse and halve the cherry tomatoes and place skin side down in an oven-proof dish. Drizzle with a few drops of balsamic vinegar and olive oil and season with salt, pepper and a little oregano. Bake in a preheated oven at 220°C (approximately 425ºF) for 15 - 20 minutes. Remove and allow to cool.
2.
Rinse the arugula and shake dry. Remove any hard stems.
3.
Drain the tuna, pat dry and break apart.
4.
To serve, cut 8 slices from the ciabatta. Layer 4 of the slices, first with arugula, then with the tuna and finally with 2 tomato halves. Place the remaining bread slices on top and pin together with toothpicks before serving.
