November 30, 2022
Mediterranean Tuna & Rice Bake
Mediterranean Tuna & Rice Bake
INGREDIENTS
- 225g (1 1/2 cups) cooked white long-grain rice (see note)
- 1 x 185g can tuna in springwater, drained, flaked
- 70g (1/3 cup) low-fat semi-dried tomatoes, coarsely chopped
- 1 large zucchini, coarsely grated
- 2 tbsp chopped fresh basil
- 75g low-fat feta, crumbled
- 2 eggs, lightly whisked
- Mixed salad leaves, to serve
METHOD
- Step 1 - Preheat oven to 200°C. Line a 19cm x 9cm (base measurement) loaf pan with non-stick baking paper.
- Step 2 - Combine the rice, tuna, tomato, zucchini, basil and two-thirds of the feta in a large bowl. Add the egg and stir until well combined. Season with pepper.
- Step 3 - Spoon the mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. Bake for 20-25 minutes or until puffed and golden. Set aside for 5 minutes to cool slightly.
- Step 4 - Slice. Serve with mixed salad leaves.
NOTES:
- You'll need about 100g (1/2 cup) uncooked long-grain rice for this recipe.
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Ingredients 500g barramundi fillets 2 tbsp olive oil Salt and black pepper, to taste 1 cup cherry tomatoes, halved ½ cup mixed olives, sliced 1 clove garlic, minced 1 tbsp capers, drained Zest of 1 lemon ¼ cup fresh parsley, chopped Lemon wedges, to serve Instructions Prepare the Barramundi Preheat the oven to 200°C (390°F). Pat the barramundi fillets dry and season with salt, pepper, and a drizzle of olive oil. Place them on a lined baking tray. 2. Make the Tomato & Olive Medley In a bowl, mix cherry tomatoes, olives, garlic, capers, lemon zest, and half the parsley. Toss with olive oil and season with salt and pepper. 3. Roast and Serve Spoon the tomato and olive mixture over the fish. Roast in the oven for 12–15 minutes until the barramundi is opaque and flakes easily. Remove from the oven, garnish with the remaining parsley and a squeeze of lemon juice, and serve warm. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 15 minutes Nutrient Value per serve: Calories: 350kcal | Protein: 35g | Fat: 4g | Carbohydrates: 10g
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