Ciabatta Tuna & Cheese with Cucumber & Radish Salad
The ciabatta goes in twice. First for two minutes, just enough to warm the crumb and set a barrier against the wet filling. Then loaded with tuna salad, sliced tomato, and shredded cheddar, back in at 430°F until the cheese melts into the edges.
The side salad takes shape while the oven does the work. Raw cucumber and radish, thinly sliced, tossed with the remaining scallion, olive oil, and lemon juice. Cold and sharp next to something warm and rich.
55 grams of protein, 8 grams of fiber, and 15 minutes from start to plate.
Ingredients
- ciabatta 1 piece
- tuna, in water 5 ounces
- scallions 2 piece
- tomato 1 piece
- chili pepper 0.5 piece
- mayonnaise 1 tablespoon
- yellow mustard 1 teaspoon
- lemon juice 2 squeezes
- cheddar cheese, shredded 1.5 ounces
- cucumber 0.5 piece
- radishes 5 piece
- olive oil 1 tablespoon
Method
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Preheat the oven to 430°F (220°C).
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Line a baking sheet or rack with parchment paper.
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Slice the ciabatta in half lengthwise and place the halves with the cut sides up on the baking sheet. Put this in the oven for 2 minutes.
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Drain the tuna well in a colander. Meanwhile, slice the scallion into rings and the tomato into slices. Finely chop the chili pepper.
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In a bowl, mix the drained tuna with 1/3 of the scallion and half of the chili pepper. Add the mayonnaise, mustard, lemon juice and salt and pepper to taste. Stir everything together to make a creamy tuna salad.
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Remove the baking sheet from the oven. Divide the tuna salad over the two halves of the ciabatta. Place the tomato slices on top and sprinkle the cheese over them. Distribute another 1/3 of the scallion and the other half of the chili pepper over the sandwiches. Place the baking sheet back in the oven and bake the ciabatta for about 7 minutes, until the cheese is melted.
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While the ciabatta is baking, make the salad. Halve the cucumber and remove the seeds. Slice the cucumber. Thinly slice the radishes. Mix these with the remaining scallion in a bowl. Mix in the lemon juice, olive oil and some salt and pepper. Serve the ciabatta on a plate together with the refreshing salad.
The scallion is split three ways for a reason. A third goes into the tuna salad for flavor in the base, a third gets scattered over the cheese before baking for a charred bite, and the last third joins the raw salad for a clean, sharp finish. Same ingredient, three different textures.
Behind this recipe
Is 55 grams of protein in one sitting too much?
The idea that your body can only use 30 grams per meal has been tested repeatedly. Research shows your body continues to use protein at much higher single-meal doses for muscle repair, enzyme production, and satiety. Fifty-five grams at lunch is well within what the evidence supports.
Can I swap the cheddar for a different cheese?
Cheddar melts smoothly at 430°F and gives the tuna a sharp, salty edge. Gouda, mozzarella, or Gruyère all melt well and work here. Feta or parmesan would change the character — crumblier, saltier, less of a melt. Pick whatever you like on a tuna sandwich.
This is 844 calories for one person. Is that a lot for lunch?
It depends on your daily target. With 26% of the energy from protein and 8 grams of fiber, this meal is built to keep you full through the afternoon. If you are in a caloric deficit, halve the ciabatta or skip the second half.
