Tuna & caper panzanella
A quick no-cook salad that is a meal in itself. A great picnic or lunch dish for a summer's day
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
No cookCounts as 2 of 5-a-day
- Dip the bread briefly into cold water, then squeeze well and crumble into a bowl. Halve the tomatoes and squeeze out the seeds, then roughly chop the flesh. Chop the cucumber into small chunks.
- Add the tomato and cucumber to the bread, then tear in the basil leaves. Drain and flake the tuna into chunks, add to the bread with the capers, vinegar, oil and salt and pepper to taste. Mix everything well and serve.
Tip
You need firm bread with a good structure for this salad as a softer loaf will disintegrate. If you don't have ciabatta, use any country loaf with a good crust, or pitta bread.
Per serving
463 kcalories, protein 77g, carbohydrate 21g, fat 31 g, saturated fat 5g, fibre 3g, sugar 6g, salt 1.35 g
Recipe from Good Food magazine, August 2007.
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http://www.bbcgoodfood.com/recipes/4657/
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Ingredients
- 3 slices ciabatta , preferably a day or two old
- 4-5 tomato
- 1⁄2 cucumber
- 8-10 basil leaves
- 200g can tuna
- 2 tsp capers , drained and roughly chopped
- 2 tbsp red wine vinegar
- 4 tbsp olive oil
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
No cookCounts as 2 of 5-a-day
Superhealthy supper
Ingredients
- 3 slices ciabatta , preferably a day or two old
- 4-5 tomato
- 1⁄2 cucumber
- 8-10 basil leaves
- 200g can tuna
- 2 tsp capers , drained and roughly chopped
- 2 tbsp red wine vinegar
- 4 tbsp olive oil
Per serving
463 kcalories, protein 77g, carbohydrate 21g, fat 31 g, saturated fat 5g, fibre 3g, sugar 6g, salt 1.35 g
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- You get an online binder, where you can store all your favourite recipes and create menus.
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07 April 2008
Neil commented on this recipe
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11 April 2008
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07 February 2011
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09 September 2012
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