Baked mushrooms with tuna herbs and feta
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Prep Time
10 Minutes
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Cook Time
15 Minutes
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Yield
2
Ingredients
- 1 x 95g can Safcol Yellowfin Tuna Chunks Italian Style in Oil, drained
- 4 large field mushrooms
- 1 large hand-full washed spinach leaves chopped
- 4 mini roma tomatoes finely diced
- 1 large clove garlic crushed
- 100g feta crumbled
- a few sprigs of thyme leaves or a teaspoon of dry thyme
- extra virgin olive oil for drizzling
- extra virgin olive oil for drizzling
Instructions
- Preheat oven to 180°C.
- Cut the mushroom stalks out of the centre of the mushrooms and dice them finely. In a bowl mix the diced mushroom stalks, tuna, tomatoes, spinach and garlic together. Season with salt and pepper. Place the mushrooms cap side down on a baking tray. Pile the tuna, tomato and spinach mix in the middle and top with crumbled feta and a few thyme sprigs, drizzle lightly with extra virgin olive oil. Bake for about 15 minutes until the mushroom caps are cooked through and the feta becomes golden.
| Servings: | 2 |
| Ready in: | 25 Minutes |
| Course: | Breakfast, Lunch, Snack |
| Recipe Type: | Salad, Video Recipes |
| Ingredient: | Tuna |
Baked mushrooms with tuna herbs and feta
This baked mushrooms with tuna herbs and feta recipe combine the good oils, Omega-3 and proteins found in tuna and the high nutritional content in mushrooms. It’s really quick and easy to make, as well as being delicious. It’s also very low GI, so perfect if you’re watching your weight. Serve as a healthy lunch with a green salad or as a protein-packed breakfast.
Tuna is a great source of protein to add fullness to your breakfast.
Ashleigh Feltham (MNutrDiet)
There are so many nutritional benefits in this meal starting with the star, the Safcol Yellowfin Tuna Chunks Italian Style in Oil. Tuna is a great source of protein to add fullness to your breakfast. Also, iodine and selenium for a healthy thyroid and healthy metabolic function. Choline in the tuna will help your brain and central nervous system work normally. The B12 found in this fish adds to the central nervous system support but is also needed to help your body to make red blood cells. Finally, it is impossible to forget the omega 3 fat in the tuna as it promotes healthy arteries, heart and brain health.
All the vegetables in this recipe will help your blood pressure stay in a healthy range as sources of the mineral called potassium. Spinach also adds vitamin A for a strong immune system and vitamin K to help your blood to clot normally as well as to keep your bones strong. Lutein and zeaxanthin are carotenoids found in the spinach which act like antioxidants. They support your eyes and may help protect you against age-related macular degeneration.
Tomatoes also have an antioxidant called lycopene which will help your heart stay healthy and for the men help to keep your prostate working well too. The mushroom will boost the B vitamin content which your body needs for energy production. The immune support is further enhanced in this recipe with the allicin antioxidant in the garlic.
Feta adds a delicious taste and is also a good source of calcium which keeps your bones and teeth strong. It also helps with muscle contractions in your body. Feta adds to the B12, iodine and choline content of this meal. To further pump up the antioxidants of this breakfast the extra virgin olive oil adds over 36 different antioxidants as well as a healthy dose of monounsaturated fat.
Monounsaturated fat helps to lower triglyceride levels and increase your ‘good’ HDL cholesterol. This recipe is a must-try for your next breakfast!
Tips
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