Mediterranean Tuna Panini

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

4 servings

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

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

Preparation

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

Tips & Notes

Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.

Nutrition

Per serving:300 calories; 8 g fat (2.5 g sat, 0 g trans, 1.5 g poly, 3.5 g mono); 35 mg cholesterol; 25 g carbohydrates; 4 g sugar; 31 g protein; 4 g fiber; 740 mg sodium; 390 mg potassium.