Tuna rainbow picnic pie
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Prep Time
30 Minutes
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Cook Time
90 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 x 425g Safcol Responsibly Fished Tuna in Springwater 425g, drained
- 450g butternut pumpkin peeled cut in 3-4mls slices
- 1 large onion, finely sliced
- 2 tablespoons olive oil
- 400g waxy potato’s (Dutch creams or kipflers) peeled and finely sliced.
- 4 sheets butter puff pastry
- 3 small cooked beetroot, sliced, drained on absorbent kitchen paper
- 1 cup of fresh or frozen peas
- 330g jar roasted red peppers, drained on absorbent kitchen paper, cut open
- 200g feta, drained and crumbled
- 10 large eggs, lightly beaten
- 1 small bunch parsley, chopped
- 2 tablespoons dry bread crumbs
- sea salt and freshly ground black pepper
Instructions
- Preheat oven to 200°C.
- Gently fry the onion in 1 tablespoon of the olive oil until soft (about 5 mins)
- Place the sliced pumpkin, in a single layer, on a large baking tray drizzle with the remaining olive oil. Bake for about 10 minutes or until just tender. Remove from the oven.
- Boil the potatoes until just tender and drain.
- Oil and line a 20x30cm 5cm deep pie dish with baking paper.
- Line the base with 2 sheets of pastry, sealed together with your fingers. (Leave the edges overhanging the dish).
- Sprinkle bread crumbs over the base.
- Cover the base with a single layer sliced beetroot.
- Cover the beetroot with a single layer of roast capsicum and season generously with salt and pepper.
- Top the capsicum with a layer of flaked tuna, and feta.
- Season again. Scatter in the chopped parsley and peas.
- Beat the eggs and pour very gently into the pie. (Keep back a small amount to glaze the top of the pie)
- Season again and add a layer of cooked sliced potato, and finally a roasted pumpkin layer.
- Finish the pie with the remaining pastry sheets (overlap the sheets and stick together with a little water), press the top and bottom pastry edges together, trim and either crimp together with your fingers or a fork.
- Decorate the top with some of the pastry off cuts. Brush with beaten egg. Transfer to the preheated oven.
- Turn the oven down to 180°C and bake for 1½ hours or the pie is until golden brown and the egg is set. (If the pie browns too fast, cover with baking paper and remove 20,minutes before the end of the cooking time).
- Allow to cool slightly and cut into 12. Serve warm or cold with salad.
| Servings: | 8-10 |
| Ready in: | 120 Minutes |
| Course: | Snack, Lunch |
| Recipe Type: | Pie |
| Ingredient: | Tuna |
Tuna rainbow picnic pie
This tuna rainbow picnic pie is a really affordable way to feed a lot of people, and just as tasty served warm or cold.
If you like tuna, be sure to check out our tuna recipes page for more inspiration!
Eggs and tuna will provide your body with iodine needed for healthy thyroid function and metabolism.
Ashleigh Feltham (MNutrDiet)
If the visual appeal of this pie does not win you over the nutrition benefits will! Safcol Responsibly Fished Tuna in Springwater will help keep you fuller for longer as a good source of protein. Tuna will also keep your heart and brain happy and healthy as a source of omega 3 fat. On top of this omega 3 fat is an anti-inflammatory fat which may help conditions such as rheumatoid arthritis.
The butternut pumpkin adds delicious flavour but also immune optimizing vitamin A which also helps to keep your vision sharp. The onion will help your immune system stay strong with its antioxidant quercetin. Beetroot adds many health benefits including a great source of nitrates which help to keep your blood pressure at a healthy level. Potatoes add a good dose of potassium which adds additional support to a healthy blood pressure. Potatoes are also a good source of folate which is needed for your body to create and repair DNA.
Red peppers add an immune boost with its vitamin C content. Peas will help your body fight off free radicals and are full of antioxidants. Peas also provide your body with vitamin A and C which is needed for a healthy immune system. Vitamin A is important to keep your eyes working well. Peas also give your body vitamin K which helps your blood to clot normally and plays a role in keeping your bones strong.
Selecting extra virgin olive oil is a smart choice over other varieties. This oil has mostly monounsaturated fat and like the omega 3 fat found in tuna plays a role in keeping your cholesterol in healthy levels. This means more ‘good’ HDL cholesterol and less ‘bad’ LDL cholesterol. This oil also adds over 36 different antioxidants to help fight off free radical damage which causes ageing and disease of your cells.
The eggs are a good source of protein to help keep you fuller for longer. Also, choline and selenium for a healthy thyroid and normal metabolism. The egg yolk is a good source of vitamin D which is needed for a healthy immune system and acts as a key to allow calcium to be absorbed properly in your body.
The fetta adds a good dose of calcium which allows your teeth and bones to stay strong and plays a role in normal muscle contractions. Cheese adds additional protein B12, choline, iodine, vitamin D, vitamin A and selenium too! This amazing looking meal also does amazing things to protect the health of your body.
