Mediterranean Tuna Panini

Mediterranean Tuna Panini

For a great sandwich filling, spike canned tuna with salty olives and capers, bright lemon juice and tangy feta.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
4 25 min 25 min

Directions

Ingredients

  • 2 6-ounce ca chunk light tuna, drained
  • 1 plum tomato, chopped
  • 1/4 cup crumbled feta cheese
  • 2 tablespoon chopped marinated artichoke hearts
  • 2 tablespoon minced red onion
  • 1 tablespoon chopped pitted kalamata olives
  • 1 teaspoon capers, rinsed and chopped
  • 1 teaspoon lemon juice
  • Freshly ground pepper, to taste
  • 8 slices whole-wheat bread
  • 2 teaspoons canola oil

Cooking Instruction

Step 1

Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.

Step 2

Place tuna in a medium bowl and flake with a fork. Add tomato, feta, artichokes, onion, olives, capers, lemon juice and pepper; stir to combine. Divide the tuna mixture among 4 slices of bread (about 1/2 cup each). Top with the remaining bread.

Step 3

Heat 1 teaspoon canola oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weigh it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.


Nutrition

  • Serving: Per serving
  • Calories: 336
  • Carbohydrates: 35g
  • Fat: 6g
  • Protein: 34g
  • Dietary Fiber: 5g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 3g
  • Cholesterol: 61mg
  • Potassium: 52mg
  • Sodium: 543mg
  • Exchanges: 2 starch, 3 very lean meat
  • Carbohydrate Servings: 2