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Tuna Salad Niçoise Sandwiches
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Eating lots of fish (especially cold-water types like salmon, tuna
and sardines, which are rich in omega-3 fatty acids), nuts, olive oil,
fruits, vegetables, whole grains, grape juice and red wine can help keep
your ticker healthy for years to come. A recent meta-analysis at the
Tulane University School of Public Health and Tropical Medicine found
that regular fish consumption is associated with a 17 percent lower risk
of developing fatal heart disease. Meanwhile, research at Tufts University
found that consuming two or more servings of tuna or dark fish per week
is associated with a significantly reduced progression of atherosclerosis
in postmenopausal women who have heart disease. “I think heart
disease is very close to being an eradicable condition [through diet
and lifestyle],” says David L. Katz, M.D., M.P.H., director of
the Yale Prevention Research Center and author of The Way to Eat. Foods
to avoid: those that are high in saturated fat, trans fats and simple
carbohydrates. —SC
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Ingredients (Serves
6) |
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2 6-oz cans water-packed tuna
Well drained
2 T chopped red onion
2 T chopped fresh flat-leaf parsley
1 T drained capers
1 tsp balsamic or red wine vinegar
1 tsp fresh lemon juice
3 T extra-virgin olive oil
Freshly ground black pepper
1 long baguette, or three 8-inch
sandwich rolls (heros)
12 calamata
olives, pitted and halved
1 large ripe tomato, cut
into thin slices and halved
2 hard-boiled
eggs, peeled and thinly sliced
2 cups fresh salad
greens
1. Put the tuna, onion, parsley and capers in a large bowl
and mix with a fork until the tuna is flaky.
2. Whisk the vinegar,
lemon juice, olive oil and pepper to taste together in a small
bowl and pour over the tuna mixture. Toss well. Taste and adjust
the seasonings, if necessary, and toss again.
3. To assemble
the sandwiches, use your hands or a spoon to hollow out the top
and bottom bread halves, creating a shell. Discard the insides.
Fill the bottom half with the tuna salad. Top with the olive
halves, tomato and egg slices, and some salad greens. Drizzle
with a bit of olive oil and pepper, if desired. Put the top piece
of the bread over the sandwiches and press down lightly. If using
baguettes, cut into thirds crosswise. If using rolls, cut in
half crosswise.
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