Lunch

Tuna Panzanella with Capers

Name: Tuna Panzanella with Capers
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 130 g Tuna in spring water, drained; 1 slice, about 50 g Sourdough; 250 g Tomato; 80 g Cucumber; 30 g Red onion; A tablespoon, rinsed Capers; 10 g Olive oil; A splash Red wine vinegar; A handful, torn Fresh basil; To taste Salt

Toasted sourdough soaking up salted tomato juice, with tinned tuna, capers and basil. 38 g of protein.

Calories: 409kcal
Protein: 38g
Fat: 12g
Carbs: 36g

Per serving, makes 1. 15 minutes of work, then ten minutes for the bread to soak. Published 8 September 2026.

Allergens

Gluten
Fish
Sulphites

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Tuna in spring water, drained130 g
One large tin, drained hard. The weight is after draining. Drained weight. Tuna in oil is about 190 kcal per 100 g even after draining.
Sourdough1 slice, about 50 g
Stale is better. Fresh bread turns to paste in the dressing.
Tomato250 g
Ripe and at room temperature. Cold tomatoes have no juice to give up, and the juice is half the dressing.
Cucumber80 g
Red onion30 g
CapersA tablespoon, rinsed
Olive oil10 g
Red wine vinegarA splash
Fresh basilA handful, torn
SaltTo taste

Method

Tear the bread into rough chunks, spread them on a tray and bake at 200°C for eight minutes until dry and gold at the edges.
Chop the tomatoes into chunks, salt them well and leave them in the serving bowl for ten minutes so the juice runs.
Whisk the oil and vinegar into the tomato juice, then add the cucumber, onion and bread and turn it all over.
Leave it five minutes, then flake in the tuna and add the capers and basil.

Worth knowing

Sitting time matters more than anything else in the recipe. Ten minutes and the bread is chewy in the middle and crisp at the edges. Half an hour and it is soft all through, which some people prefer.
Tuna in spring water rather than oil is about 60 kcal less for the tin. The oil in this dressing is weighed instead.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.