Tuna-stuffed courgettes

Tuna-stuffed courgettes recipe

1 rating

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
  • Healthy

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
    308kcal
    15%
  • Fat

    10g 14%
  • Saturates

    2g 11%
  • Sugars

    5g 6%
  • Salt

    1.5g 24%

of the reference intake
Carbohydrate 37.4g Protein 17.7g Fibre 3.2g

Method

  1. Preheat the oven to gas 7, 220°C, fan 200°C and line a large baking tray with nonstick paper. Drizzle the courgette halves with ½ tbsp oil, season and bake for 15 mins.
  2. Meanwhile, mix the rice, tuna, olives, capers and egg in a bowl and set aside.
  3. Mix the breadcrumbs, parsley, garlic and Parmesan in a separate bowl. Add the remaining ½ tbsp oil; toss to coat.
  4. 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.
  5. Divide the tomatoes between 4 plates, top with the onion and some parsley, then season. Serve with the courgettes.

See more Healthy dinner recipes

You may also like

Be the first to comment

blog comments powered by Disqus