Roasted fennel capsicum tart with tuna and feta
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Prep Time
45 Minutes
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Cook Time
45 Minutes
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Yield
1
Ingredients
- 1 x 185g can Safcol Tuna in Springwater, drained
- 1-2 sheets of shortcrust pastry
- 6 large eggs
- 300ml cream
- 1 tablespoon olive oil
- 1 fennel bulb, quartered and thinly sliced (save any fronds from the top for garnish)
- 1 red capsicum, sliced
- 100g smooth feta
- 100g tasty cheese, grated
- sea salt and freshly ground black pepper
Instructions
- Preheat oven to 210°C.
- Grease a 20cm pie/flan tin with removal base and line with shortcrust pastry. Blind bake* and set aside. Line a baking tray with baking paper and spread the sliced fennel over, season with salt and pepper and drizzle a little olive oil over them. Place in the oven and roast until they soften and turn golden brown. Put capsicums on a baking tray with a little olive oil and roast in the hot oven. (This step can be done at the same time as roasting the fennel). Cook the capsicums until the skin begins to blacken and they collapse. Remove from oven and put into a plastic bag, allowing to sweat, for 10 minutes. Remove skins, seeds and stems, and cut the capsicum flesh into long strips. Reduce oven heat to 180°C.
- In a bowl whisk the eggs and cream together until just combined. Pour a small amount of the egg mixture into the pastry-lined tin.
- Scatter half of the tasty cheese evenly over the egg mix.
- Place a layer of fennel, then a layer of capsicum over the egg/cheese mix then place half of the tuna, separated into chunks, evenly over the roasted vegetables.
- Top with another layer of egg mix. Repeat layering until all of the vegetables and egg is used.
- Top with chunks of feta and bake in the oven for approximately 35 minutes or until the top is firm to touch.
- Garnish with fronds from the fennel tops, serve warm with a side salad.
| Servings: | 12 |
| Ready in: | 90 Minutes |
| Course: | Lunch, Dinner |
| Recipe Type: | Tarts & Frittatas |
| Ingredient: | Tuna |
Roasted fennel capsicum tart with tuna and feta
Everybody loves a good tart and this roasted fennel capsicum tart with tuna and feta will not disappoint. It’s an hour and a half in the making and above all, your reward is a sensational tart that looks and smells amazing. It will also feed the whole family and have them coming back for more.
It’ll leave your taste buds satisfied.
Ashleigh Feltham (MNutrDiet)
This is one terrific tart to try! Not only will it leave your taste buds satisfied, but it is also full of health benefits. The star ingredient is Safcol tuna providing not only delicious flavour but also a great source of heart-healthy omega-3 fat and protein. Tuna is a great source of iron which is needed for your immune system to work at its best. Iron assists oxygen to be transported to all the cells of your body.
Eggs provide more protein and the yolk is a good source of vitamin D. Vitamin D is needed to assist your body with calcium absorption and plays an important role in keeping your immune system working optimally. Feta and tasty cheese provide calcium which is essential for strong bones and teeth. Calcium also plays an important role in regulating normal muscle contractions. Cheese is also a good source of iodine and selenium which play an important role in allowing your thyroid to produce hormones which you need for a normal functioning metabolism.
Olive oil adds another healthy fat to the meal called monounsaturated fat. Both omega-3 fat and monounsaturated fat promote healthy cholesterol levels adding more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol and triglycerides.
Capsicum contains vitamin C which also helps your immune system work at its best. Vitamin C is an important component for making collagen which is needed for healthy ligaments, tendons, and skin. Fennel contains fibre to keep you feeling fuller for longer as well as vitamin C and potassium which is needed to keep your blood pressure at a healthy level. Make sure you bring this recipe out next time you are in the mood for a tart.
If you’re looking for more inspirational and tasty tuna recipe ideas, check out our complete range of easy to make tuna recipes.
TIP Put a sheet of baking paper over the pastry case and cover with baking beads, dried beans or raw rice to act as a weight. Cook in a hot oven (210°C ) for 10 minutes. Take the tin out of the oven and remove the baking paper and weights then return to the oven for a further 10 minutes until the pastry is beginning to turn golden brown. Remove from oven and fill according to the recipe.
