Baked tuna ratatouille
)
Prep Time
30 Minutes
)
Cook Time
45 Minutes
){kind=icon}
Yield
1
Ingredients
- 2 tablespoons extra virgin olive oil (plus extra to brush)
- 2 medium red onions, sliced
- 4 medium garlic cloves, chopped finely
- 1 medium eggplant, cut in rough 3 cm cubes
- 1 large red capsicum, deseeded and sliced
- 2 teaspoons smoked sweet paprika
- 1 tablespoon fresh thyme leaves or 2 teaspoons dried thyme
- 500ml tomato passata
- 3 x Tuna Pouch with Oil Blend 74g
- 500g smooth ricotta
- sea salt and freshly ground black pepper
- ½ cup grated Parmesan
- 4 medium green zucchinis, sliced
- 1 yellow zucchini or 2 small yellow squash, sliced
Instructions
- In a large frying pan on medium heat, add the olive oil and gently cook the onions until soft and just golden. (about 5 minutes)
- Add the eggplant and sliced capsicum and cook, stirring occasionally for another 5 minutes or until they soften slightly.
- Stir in the garlic and cook for another 15 seconds or until fragrant.
- Pour in the passata, add smoked paprika and thyme, bring to a fast simmer for 10 minutes or until thick and glossy. Season to taste.
- Remove from the heat, stir through the tuna, allow to cool slightly. Tip the tuna ratatouille into an oven proof dish.
- Preheat oven to 190°C.
- In a medium bowl, add half the parmesan to the ricotta and season generously. Add a little water if it’s really thick. (you need a soft paste texture)
- Smooth the seasoned ricotta over the Tuna ratatouille, top with overlapped sliced zucchini.
- Brush or spray the zucchini with a little extra olive oil and scatter lightly with the remaining Parmesan.
- Bake for about 30 minutes or until the zucchini are cooked through and lightly golden.
- Serve warm with a salad.
| Servings: | 4 |
| Ready in: | 75 Minutes |
| Course: | Lunch, Dinner, Comfort Food |
| Recipe Type: | Bakes |
| Ingredient: | Tuna |
Baked tuna ratatouille
Our tasty baked tuna ratatouille that will help keep you on track for healthy eating all year. It’s low carb and gives you all your recommended five daily serves of veggies in one easy meal. It’s a great family meal too that’ll keep them coming back for more!
Tuna is also a good source of choline which supports your central nervous system and brain.
Ashleigh Feltham (MNutrDiet)
A classic with a modern twist. This traditional peasant dish is enhanced by the Safcol Tuna Pouch with Oil Blend which will keep you feeling fuller for longer with the additional protein. Also, healthy omega 3 fat is vital for heart, artery, and brain health. Omega 3 fat is linked to improvements in mood, so it really is a feel-good fat. Tuna also gives your body iodine and selenium to support a healthy metabolism by looking after your thyroid. Also, B12 needed for an optimal functioning central nervous system and to allow your body to make red blood cells and make DNA. Tuna is also a good source of choline which supports your central nervous system and brain. A final highlight is tuna which is a good source of iron. Iron allows oxygen to be transported properly around your body and supports your immune system function.
The ricotta and parmesan add calcium for strong bones, teeth, and normal muscle contractions. Also adding additional iodine, selenium, B12, choline, protein as well as vitamin A for an optimal functioning immune system. These cheeses are also a good source of vitamin A which keeps your eyes functioning well.
Three additional immune-boosting ingredients are the garlic providing the antioxidant allicin, onion providing the antioxidant quercetin and the extra virgin olive oil. This oil contains mostly monounsaturated fat and like the omega 3 fat helps your cholesterol stay in healthy ranges. Extra virgin olive oil also adds over 36 different antioxidants! This help fight off free radicals which can damage and age your cells.
All the vegetables add additional fibre for fullness and potassium which is needed for your blood pressure to stay in a healthy range. To add to this is the good dose of vitamin C from the capsicum which supports your immune system and also helps your body to create collagen. Collagen is needed for your joints and ligaments as well as your skin to stay youthful.
Eggplant provides the antioxidant anthocyanin to add another free radical killer. The antioxidant lycopene in the tomato adds another which helps keep your heart working well. Zucchini adds additional vitamin A and C and manganese which is needed to create strong bones. Paprika must also be mentioned as it gives a good antioxidant punch too as well as providing a good source of vitamin A and vitamin E which also acts as an antioxidant. This recipe is clearly a classic with a winning taste and nutritional boost for your body!
Did you know?
The word ‘Ratatouille’ actually comes from the French term “touiller,” which means to toss food. Ratatouille originated in the area around present-day Nice. It was originally a meal made by poor farmer’s (in essence it started out life as a peasant dish) and was prepared in the summer with fresh summer vegetables.
The original and simplest form of Ratatouille only uses the following ingredients: courgettes (zucchini), tomatoes, green and red peppers (bell peppers), onions, and garlic. Source.
