December 20, 2018
src="http://venice-fishing.com/wp-content/uploads/2018/12/Mediterranean-tuna-amp-rice-bake.jpg" srcset="https://img.taste.com.au/nrHQF-EJ/w720-h480-cfill-q80/taste/2016/11/mediterranean-tuna-rice-bake-62548-1.jpeg 720w, https://img.taste.com.au/nvRu3ZTE/w643-h428-cfill-q90/taste/2016/11/mediterranean-tuna-rice-bake-62548-1.jpeg 643w" sizes="(max-width: 999px) 720px, 643px" alt="Mediterranean tuna & rice bake"
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(52) Rate it
- 0:10 Prep
- 0:25 Cook
4 Servings- Capable cooks
Serve this tasty dish straight from the oven for dinner, then wrap up any leftovers for a super-healthy lunch box filler.
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Nutrition information, Pantry recipes
Ingredients
- 225g (1 1/2 cups) cooked white long-grain rice (see note)
- 1 x 185g can tuna in springwater, drained, flaked
- 70g (1/3 cup) low-fat semi-dried tomatoes, coarsely chopped
- 1 large zucchini, coarsely grated
- 2 tablespoons chopped fresh basil
- 75g low-fat feta, crumbled
- 2 eggs, lightly whisked
- Mixed salad leaves, to serve
Method
Step 1
Preheat oven to 200°C. Line a 19cm x 9cm (base measurement) loaf pan with non-stick baking paper.
Step 2
Combine the rice, tuna, tomato, zucchini, basil and two-thirds of the feta in a large bowl. Add the egg and stir until well combined. Season with pepper.
Step 3
Spoon the mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. Bake for 20-25 minutes or until puffed and golden. Set aside for 5 minutes to cool slightly.
Step 4
Slice. Serve with mixed salad leaves.
Nutrition
1000 kj
Energy
6g
Fat Total
2.5g
Saturated Fat
2g
Fibre
20g
Protein
24g
Carbs (total)
All nutrition values are per serve
Notes
You'll need about 100g (1/2 cup) uncooked long-grain rice for this recipe.
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
Source: taste.com.au
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