Tuna-stuffed courgettes recipe
These baked courgettes are stuffed with fresh French flavours, inspired by the delicious ingredients of a classic tuna Niçoise salad. Meaty tuna, tasty olives and salty capers are topped with breadcrumbs and Parmesan for a crispy crumb coating, and the whole dish is finished with a sharp tomato and red onion salad. Quick, easy and one the whole family will enjoy.
See method- Serves 4
- 5 mins to prepare and 30 mins to cook
- 308 calories / serving
Ingredients
- 4 courgettes, sliced in half lengthways, seeds scooped out with a teaspoon
- 1 tbsp olive oil
- 250g pack microwavable basmati rice, cooked to pack instructions
- 160g tin tuna chunks in spring water, drained
- 35g pitted black olives, roughly chopped
- 1 tbsp capers, rinsed
- 1 egg, lightly beaten
- 75g natural breadcrumbs
- 15g fresh parsley, chopped, plus extra to serve
- 1 garlic clove, crushed
- 15g Parmesan, finely grated
- 2 large tomatoes, sliced
- ½ small red onion, very finely sliced
Each serving contains
- Energy
- 1295kJ 308.0kcal
- Fat
- 10g
- Saturates
- 2g
- Salt
- 1.5g
- Sugars
- 5g
of the Reference intake
Carbohydrate 37.4gProtein 17.7gFibre 3.2g
Method
- Preheat the oven to gas 7, 220°C, fan 200°C and line a large baking tray with nonstick paper. Drizzle the courgette halves with½tbsp oil, season and bake for 15 mins.
- Meanwhile, mix the rice, tuna, olives, capers and egg in a bowl and set aside.
- Mix the breadcrumbs, parsley, garlic and Parmesan in a separate bowl. Add the remaining½tbsp oil; toss to coat.
- Fill the courgettes with the tuna mix and top with the herby breadcrumbs. Bake for 15-20 mins until the courgettes are soft and the crumbs are crisp.
- Divide the tomatoes between 4 plates, top with the onion and some parsley, then season. Serve with the courgettes.
- See more Healthy dinner recipes
