Bocadillo de Atún

Bocadillo de Atún is a delightful Spanish breakfast sandwich featuring protein-rich tuna, fresh vegetables, and a touch of olive oil, all nestled between crusty bread. This simple yet satisfying dish is perfect for a hearty morning meal that fuels your day.

Ingredients

• Canned tuna in olive oil - 200 grams
• Crusty baguette or ciabatta - 1 large
• Fresh tomato - 1 medium, sliced
• Cucumber - 1/2 medium, sliced
• Red onion - 1/4 medium, thinly sliced
• Fresh parsley - 2 tablespoons, chopped
• Olive oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Open the canned tuna and drain the excess olive oil, reserving a little for later.
2. In a mixing bowl, combine the drained tuna, chopped parsley, salt, and black pepper. Mix gently to combine.
3. Slice the baguette or ciabatta lengthwise and lightly toast it if desired.
4. Spread a thin layer of the reserved olive oil on both sides of the bread.
5. Layer the sliced tomato, cucumber, and red onion on the bottom half of the bread.
6. Spoon the tuna mixture generously over the vegetables.
7. Close the sandwich with the top half of the bread and press down gently.
8. Cut the sandwich in half and serve immediately.

Nutrition

• Calories: 400
• Protein: 30 g
• Carbs: 35 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 50 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle health and recovery.
• Rich in omega-3 fatty acids from tuna, promoting heart health.

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