021 422 1586

heart@heartfoundation.co.za

021 422 1586

heart@heartfoundation.co.za

Tuna Bake

Ingredients

4 slices brown or wholewheat bread
1 cup (250 ml) low-fat or fat-free milk
3 eggs, beaten
2 x 170 g tins tuna in brine, drained
1 onion, chopped
1 green pepper, seeds removed and chopped
½ tsp (2,5 ml) salt
1 tbsp (15 ml) chopped fresh parsley
lemon juice and black pepper to taste
1 tsp (5 ml) paprika or to taste
¼ cup (60 ml) grated Cheddar cheese, preferably reduced fat

Method

Preheat oven to 180 °C.
Soak bread in milk until soft and mash with a fork.
Mix bread and milk with eggs, tuna, onion, green pepper and salt.
Season with parsley, lemon juice, pepper and half the paprika.
Spoon into an oven dish and sprinkle with cheese and remaining paprika.
Bake for 30-40 minutes or until golden brown and cooked.
Serve immediately with a salad.

Notes

Substitute the bread with 1-1½ cups of cooked brown rice and use as above. Left-over rice works well.