Tuna panzanella salad

Cal and themis

Written by Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis

From Sprout Cooking School & Health Studio

Posted: Feb 25 2021

Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis share the recipe for a delicious tuna panzanella salad.

Serves: 4
Prep Time: 10 minutes
Cook Time: 3 minutes

Ingredients

  • 1 tablespoon olive oil, plus 2 tablespoons extra
  • 4 thick slices of sourdough bread, torn into bite-sized pieces
  • Pinch of salt
  • 1 tablespoon red wine vinegar
  • 2 teaspoons Dijon mustard
  • 2 large tomatoes, cut into different shapes & sizes
  • 1 punnet cherry tomatoes, halved
  • 1 Lebanese cucumber, cut into bite sized chunks
  • ½ red onion, thinly sliced
  • 1 bunch of basil, leaves picked
  • 2x 125g tins of tuna slices in olive oil
  • ¼ cup Kalamata olives, pitted
  • 2 tablespoons capers

Method

  1. Heat one tablespoon of oil in a large frying pan over medium-high heat. Cook bread for 2-3 minutes or until golden and crispy. Transfer to a large bowl and season with a pinch of salt.
  2. In a small bowl, make the dressing. Whisk remaining two tablespoons oil with the red wine vinegar and Dijon mustard until well combined.
  3. Combine tomatoes, cherry tomatoes, cucumber, red onion, basil and toasted bread in a large bowl. Pour over dressing and toss to coat.
  4. Spoon salad over a large serving platter, top with tuna slices and garnish with olives and capers.

Cooking Tip: Panzanella is the perfect way to use stale or frozen bread. Toast it up with olive oil and a pinch of salt, and you won’t know the difference!

Nutrition Tip: Canned tuna is a good source of omega-3s, which are a healthy fat important for improving heart health. This makes tuna a handy option to have in your pantry, especially if you aren’t a fan of other oily fish like anchovies and sardines.

For more tips on how to use the canned staples in your pantry click here.

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Posted: Feb 25 2021

Disclaimer

The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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