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Tasty Tuna Bake Recipe

Looking for an easy Tasty Tuna Bake recipe? Learn how to make Tasty Tuna Bake using healthy ingredients.


Submitted by jokiwi

Makes 4 servings



"A brilliant recipe to make when you have leftover rice in the fridge." Copied from the book "Little Kitchen" by Sabrini Parrini (Hardie Grant Books, 2009).

Recipe Ingredients for Tasty Tuna Bake

1 small red pepper
1 medium onion
2 tbsp olive oil
1 tbsp tomato paste
1/2 cup low-fat milk
1 tbsp plain white flour
1/2 tsp salt
425 g tuna
1 1/2 cup cooked basmati rice
1 1/2 cups grated cheddar cheese

Recipe Directions for Tasty Tuna Bake

  1. Pre-heat oven to 180c.

  2. Put the red pepper and onion in food processor and blitz to a paste. Tip paste into a small bowl.

  3. Measure oil into a frying-pan, and heat over medium heat. Scrape the paste into the pan. Then add tomato paste and fry for about 10 minutes, stirring every now and again.

  4. Add the milk, flour, salt (and pepper to taste). Mix well and cook over low heat for a couple of minutes.

  5. Take pan off the heat, and add the well-drained tuna. Mix it in very well.

  6. Spread the cooked rice over the base of a baking dish. Spoon the tuna mix over the rice. Top with grated cheese.

  7. Put the tuna bake in the oven and cook for 14 minutes, or until the cheese is golden.

  8. Remove from oven, and divide into four portions, lifting squares out with a fish slice. Serve immediately with cooked greens or a salad.

Categories

Main Dish

Nutrition Facts
Serving Size 308.0g
Amount Per Serving
Calories
721
Calories from Fat
273
% Daily Value*
Total Fat
30.3g
47%
Saturated Fat
11.9g
60%
Trans Fat
0.0g
Cholesterol
79mg
26%
Sodium
630mg
26%
Potassium
643mg
18%
Total Carbohydrates
63.5g
21%
Dietary Fiber
2.0g
8%
Sugars
4.3g
Protein
45.6g
Vitamin A 24% Vitamin C 44%
Calcium 38% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  • High in selenium
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