In the Mood for Tuna Melt Zucchini Boats

Is it okay to have a tuna melt for dinner? It probably is, but in the interests of setting a good example for my girls (it doesn’t happen often, but I try) I came up with something healthier.

This is my tuna melt dinner version which involves stuffing hulled out zucchini with a tasty tuna mixture, topping it with a quick homemade tomato sauce and baking it with melty cheese. Everything is better with melted cheese don’t you think?

Tuna Melt Zucchini BoatsB1
Packed with vitamins and minerals, tummy filling protein and loads of deliciousness this dish is a fun way to get everyone to eat more fish.

 

Are you a traditionalist when it comes to when particular dishes should be eaten or do you mix it up? I’ll admit to a late night bowl of cereal but I can’t do pizza for breakfast.

 

Tuna Melt Zucchini Boats

Serves 4-6

1 tsp olive oil
1 large clove garlic
1 can diced tomatoes
½ tsp dried basil
½ tsp dried oregano
1 tsp sugar
Salt and pepper
4 medium zucchini (about 200g each), sliced horizontally in half
425g can tuna in springwater, drained
4 spring onions, finely sliced
2 medium or 1 large tomato, chopped
1 tsp dried basil
2 tsp olive oil
50g grated light tasty cheese (50% reduced fat)

Heat oven to 200°c and spray a large shallow casserole (or lasagne) dish lightly with oil or line with baking paper.

Scoop flesh out of zucchini using a teaspoon (keep flesh for filling).

Bring a large saucepan of water to the boil and add zucchini halves for 1½ minutes before removing from water and patting dry.

While zucchinis are cooling, make the tomato sauce. Place oil and garlic in a small saucepan and place on low heat. Cook for a minute or so until garlic is fragrant. Add remaining ingredients and bring to a simmer for 10 minutes.

Combine half of the chopped zucchini flesh (keep the rest for a stir-fry, hash, lasagne or even to mash through potato), tuna, spring onion, tomato and basil together and stuff into zucchini. Drizzle over olive oil and spoon over tomato sauce. Top with cheese and bake for 20-30 minutes. Serve with a big salad.

Per serve for 4: 1369kj (327cals); 7g total fat (2g saturated fat); 9.7g fibre
Per serve for 6: 1176.5kj (281cals); 4.7g total fat (1.4g saturated fat); 6.5g fibre
*This recipe serves 4 to 6 people, all depending on how hungry you are and how big zucchini are.

 

Healthy eating!

jay

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