Italian Tuna & Tomato with Sourdough Bread
A delicious and nutritious Italian-cuisine inspired lunch that is easy to make and packed with vegetables, healthy fats and protein.
Ingredients
- 2X 100g (3.5oz) cans of tuna, drained
- 400g (14oz) can of whole tomatoes
- 1/2 red onion, chopped
- 1 tbsp origanum
- 50g (1.8oz) pitted Kalamata olives
- 2 tsp extra virgin olive oil
- 2 slices of sourdough bread (see recipe below)
- Pinch of salt and pepper to taste
Instructions
- Combine all the ingredients well, cutting the tomatoes.
- Drizzle the sourdough bread/toast with olive oil and serve with the tuna-tomato mix.
Notes
Approximate micronutrient info per serving:
**Vitamins:**
- B1 (Thiamine): 1.4 / 1.1 mg (123%)
- B2 (Riboflavin): 0.3 / 1.1 mg (28%)
- B3 (Niacin): 19.5 / 14.0 mg (139%)
- B5 (Pantothenic Acid): 1.2 / 5.0 mg (23%)
- B6 (Pyridoxine): 0.5 / 1.3 mg (37%)
- B12 (Cobalamin): 2.7 / 2.4 µg (113%)
- Folate: 45.7 / 400.0 µg (11%)
- Vitamin A: 70.4 / 700.0 µg (10%)
- Vitamin C: 34.2 / 75.0 mg (46%)
- Vitamin D: 330.9 / 600.0 IU (55%)
- Vitamin E: 3.2 / 15.0 mg (21%)
- Vitamin K: 63.6 / 90.0 µg (71%)
**Minerals:**
- Calcium: 100.2 / 1000.0 mg (10%)
- Copper: 0.4 / 0.9 mg (46%)
- Iron: 5.1 / 18.0 mg (28%)
- Magnesium: 116.4 / 320.0 mg (36%)
- Manganese: 1.4 / 1.8 mg (78%)
- Phosphorus: 587.4 / 700.0 mg (84%)
- Potassium: 834.4 / 2600.0 mg (32%)
- Selenium: 99.8 / 55.0 µg (181%)
- Sodium: 1456.3 / 1500.0 mg (97%)
- Zinc: 2.7 / 8.0 mg (34%)
Nutrition Information:
Yield: 2 Serving Size: 430g (15oz)Amount Per Serving: Calories: 537kcalTotal Fat: 22.4gNet Carbohydrates: 37.5gFiber: 7.6gProtein: 43.0g
