Tuna-Stuffed Courgettes Recipe


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.


Serves 4 - 5 mins to prepare and 30 mins to cook - 308 calories / serving



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

Shop Ingredients From Tesco 

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.

Meanwhile, mix the rice, tuna, olives, capers and egg in a bowl and set aside.

Mix the breadcrumbs, parsley, garlic and Parmesan in a separate bowl. Add the remaining ½ tbsp oil; toss to coat.

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.

Divide the tomatoes between 4 plates, top with the onion and some parsley, then season. Serve with the courgettes.

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