Tuscan Tuna Sandwiches

Tuna is an excellent source of Vitamin D and recent research suggests that most people are vitamin D deficient.  Tuna is also high in Omega-3 which have also proven beneficial in many aspects of health.  If you can get two-three servings of Tuna per week you are doing the body good.  Fish can be expensive and also very delicate to cook, but canned tuna offers a cheap and easy alternative packed with essential nutrients and lean protein.  

Chopped fennel bulb, fresh basil, and capers lend this speedy, no-cook supper vibrant Italian flair. Toasted bread adds a nice texture, but it's an optional step. You can serve sandwich with baked potato chips.

Yield: 4 servings (serving size: 1 sandwich)

Ingredients

• 1/4  cup  finely chopped fennel bulb
• 1/4  cup  prechopped red onion
• 1/4  cup  chopped fresh basil
• 2  tablespoons  drained capers
• 2  tablespoons  fresh lemon juice
• 2  tablespoons  extravirgin olive oil
• 1/4  teaspoon  black pepper
• 2  (6-ounce) cans solid white tuna in water, drained
• 1  (4-ounce) jar chopped roasted red bell peppers, drained
• 8  (1-ounce) slices sourdough bread, toasted

Preparation

Combine chopped fennel, red onion, 1/4 cup basil, capers, lemon juice, olive oil, 1/4 teaspoon black pepper, tuna, and bell peppers in a bowl, stirring well. Spoon 1/2 cup tuna mixture on each of 4 bread slices. Top each serving with 1 bread slice. Cut each sandwich in half diagonally.

Nutritional Information

Calories:  292 (31% from fat)

Fat:  10g (sat 1.6g,mono 5.6g,poly 1.7g)

Protein:  25.2g

Carbohydrate:  24.3g

Fiber:  3.3g

Cholesterol:  36mg

Iron:  2.4mg

Sodium:  878mg

Calcium:  85mg

David Bonom, Cooking Light, APRIL 2007