Zucchini tuna tomato melts
)
Prep Time
10 Minutes
)
Cook Time
50 Minutes
){kind=icon}
Yield
4
){kind=icon}
Difficulty Level
Easy, Quick
Ingredients
- 1 x 185g can Safcol Tuna in oil Italian style, drained
- 1 tablespoon olive oil
- 3 cloves garlic, finely chopped
- 400g can diced tomatoes
- 2 tablespoon fresh thyme leaves or 3 teaspoons dried thyme leaves
- 1 medium red onion, finely chopped
- 2 cups tomato passata
- 4 small zucchini, cut in half lengthways
- 1 cup grated tasty cheese to serve
- ¼ cup torn Basil leaves or micro basil (optional)
- a few sprigs fresh thyme leaves
Instructions
- Preheat oven to 180C
- In a medium frying pan on a medium heat, add the olive oil and the diced onion. Cook for 3-4 minutes stirring occasionally, until the onion is soft and lightly golden.
- Stir in two thirds of the garlic, cook for another 30 seconds or until the garlic smells fragrant. Pour in the diced tomatoes and add the half the thyme. Cook for about 15 minutes, stirring often until the sauce has reduced and has almost no liquid. Stir in the tuna and season to taste.
- While the tomato mix cooks, use a spoon to lightly scape the soft center out of the zucchinis – just enough to make a shallow indentation on each one.
- In a shallow oven proof dish large enough to take all the zucchini in a single layer, mix together the passata with the remaining garlic and thyme and a generous pinch of salt and pepper.
- Arrange the zucchini cut side up on top of the flavoured tomato passata.
- Divide the tuna and tomato topping evenly between the 8 zucchini halves. Top with grated cheese.
- Bake in the preheated oven for about 30 minutes or until the zucchini is tender and the cheese is golden brown.
- Serve hot, scattered with torn basil leaves and other herbs.
| Servings: | 4 |
| Ready in: | 60 Minutes |
Zucchini tuna tomato melts
Zucchinis are pretty much available all year round so give our zucchini tuna tomato melts a try. If you want your family to have healthy recipes on the table, then you’re probably looking for ways to add more fresh vegetables on their plates. And in the summer, especially, there’s one vegetable in particular worth turning to over and over: zucchini. Zucchini is inexpensive, nutritious, and its mild taste and creamy texture make it incredibly versatile. Try this tasty zucchini tuna tomato melt, easy healthy and light.
Did you know?
Eggs and tuna will provide your body with iodine needed for healthy thyroid function and metabolism.
Ashleigh Feltham (MNutrDiet)
This meal will melt in your mouth and keep you healthy at the same time. Safcol tuna provides your body with a range of nutritional benefits including a good source of protein to keep you feeling fuller for longer but also helps build and repair all the cells in your body. Tuna is a source of vitamin D which keeps your immune system working well and plays a role in helping your body absorb calcium. A final highlight of this fish is as a source of omega 3 fat. This is an essential fat your body needs for health and keeps your heart, brain, arteries, and eyes working well.
Tasty cheese is a must for any melt but has nutritional benefits too. Calcium for strong bones and teeth. Also, vitamin B12 and choline for an optimal central nervous system function. Cheese and tuna are both sources of iodine and selenium which keeps your thyroid working well. Your thyroid plays many roles including regulating your metabolism.
Olive oil is a great choice as a source of monounsaturated fat. Like omega 3 fat, they both play roles in keeping your cholesterol levels in a healthy range.
All the added vegetables and herbs provide their own unique antioxidants. Antioxidants help to fight off free radicals which can cause damage and disease to the cells of your body. This is one reason why a variety of vegetables is important as each gives their own unique health benefits. Examples include tomatoes which provide the antioxidant lycopene. Lycopene helps to keep your heart healthy and may reduce your risk of certain cancers. Onions and garlic help your immune system work well and zucchinis are a good source of vitamin A which also supports your immune system as well as supporting eye health. This is clearly a melt to fall deeply in love with.
