What’s not to love about a Tuna Bake? Well, tuna some people may answer. If that is the case you can swap it out for Chicken or maybe Salmon.
But for all you lovers of the canned fish, this recipe is for you. Why is tuna so good – it is inexpensive and packed with protein. The fish is mild in flavor and versatile enough to include in a variety of nutritious recipes. Opt for tuna canned in water, and a serving contains less than 1 gram of fat and only about 100 calories. You’ll also get a good dose iron and potassium as well.
And a word of warning, my first attempt making this tuna bake, I used a springform baking tin. This was a disaster! The egg mixture leaked out the bottom. So I had to very undelicately tip it all into the other 2 tins you can see in the photo. Also, in the photo you will see I had already had a slice. It smelt so delicious, and I was so hungry I ate some before I remembered I needed to take some photos. Oooops.
Tuna & Rice Bake
This recipe is quick and simple to make. It is perfect for feed a whole family, or it do as your meal prep for the week.
Filled with protein, healthy fats, low carbohydrates, and resistant starch.
Serve with a crisp green salad or coleslaw.
Ingredients
- 3/4
cup
Brown Rice
Cook & then cool so it becomes a resistant starch - 1
tbsp
Olive Oil - 1
Brown onion, medium & finely chopped - 2
cloves
Garlic, crushed - 2
stalks
Celery, finely chopped - 1
Red capsicum, medium, finely chopped - 425
g
Tuna can, in springwater, drained & flaked - 1/4
cup
Basil, fresh, chopped - 8
Eggs - 1/3
cup
Cream - 2/3
cup
Parmesan Cheese, grated
Or you can use low fat grated cheese - 1 – 2
whole
Tomato, sliced
Instructions
* Preheat oven to 180C/160C fan-forced.
* Grease a 6cm deep, 22cm (base) round cake pan. Line base and side with baking paper.
* Cook rice following packet directions.
* Meanwhile, heat oil in a large frypan over medium-high heat.
* Add the onion and garlic. Cook, stirring, for 3 minutes or until onion has softened.
* Add celery and capsicum. Cook, stirring, for 5 minutes or until vegetables are just tender.
* Remove from heat.
* Stir in tuna, basil and rice.
* Spoon the mixture into prepared pan.
* Whisk eggs, cream and parmesan in a bowl.
* Season with salt and pepper.
* Pour over rice mixture.
* Place sliced tomatoes on top of mixture.
* Tap the pan on the bench to remove air bubbles.
* Bake for 50 minutes to 1 hour, or until browned and cooked through.
* Stand in pan for 5 minutes.
If you still aren’t convinced about the benefits of eating Tuna, then here are some of it’s nutritional qualities:
Omega-3 Fatty Acids
The small amount of fat present in canned light tuna is mostly the healthy unsaturated kind, including omega-3 fatty acids. Omega-3 fatty acids support a healthy brain and promote proper growth and development. These essential fatty acids reduce inflammation in your body, which can reduce your risk of heart disease, cancer and arthritis. Omega-3 fatty acids have been linked to lowering high cholesterol and high blood pressure, and they aid in the treatment of certain mental disorders such as depression and attention deficit hyperactivity disorder, according to the University of Maryland Medical Center.
Niacin
A 3-ounce serving of canned light tuna contains 11.3 milligrams of niacin toward the 14 milligrams women need each day and the 16 milligrams that men need. Niacin is a B-vitamin that helps keep your digestive system, skin and nerves healthy. Niacin supplements might help reduce harmful cholesterol levels and increase beneficial cholesterol as well, according to the website MedlinePlus. A niacin deficiency can cause skin disorders and mental problems.
You need 2.4 micrograms of vitamin B12 each day, and a 3-ounce serving of canned light tuna supplies 2.5 micrograms. Vitamin B12 supports the normal function of your brain and also aids in the formation of red blood cells. You also need vitamin B12 for DNA production and to help your body to turn the food you eat into usable energy.
Check out some of my other recipes: https://www.fabulousphysiques.com.au/category/recipes/