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Tuna-stuffed courgettes recipe

Tuna-stuffed courgettes recipe

21 ratings

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
Basmati rice can always be swapped for long-grain

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.

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