Panzanella con Tonno

Panzanella con Tonno is a refreshing Italian salad that combines the classic Tuscan bread salad with the rich flavor of tuna. This high-protein dish is perfect as an appetizer, delivering a delightful mix of textures and flavors.

Ingredients

• Stale bread - 150 grams
• Canned tuna in olive oil - 150 grams, drained
• Cherry tomatoes - 200 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 1 small, thinly sliced
• Fresh basil leaves - 10 grams, torn
• Extra virgin olive oil - 3 tablespoons
• Red wine vinegar - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Begin by tearing the stale bread into bite-sized pieces and placing them in a large bowl.
2. Add the cherry tomatoes, cucumber, red onion, and torn basil leaves to the bowl with the bread.
3. In a separate small bowl, whisk together the olive oil, red wine vinegar, salt, and black pepper to create the dressing.
4. Pour the dressing over the salad mixture and toss gently to combine all the ingredients.
5. Add the drained canned tuna on top of the salad, then gently fold it in without breaking it apart too much.
6. Let the salad sit for about 5 minutes to allow the flavors to meld before serving.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 32 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 40 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 18 g
• Water: 0.2 L

Health Benefits

• High in protein from tuna, promoting muscle health.
• Contains healthy fats from olive oil, supporting heart health.

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