This Cauliflower and Tuna Bake is a delightful and nutritious dish that combines tender cauliflower, savory tuna, and melted mozzarella cheese. Paired with a fresh arugula salad topped with mini mozzarella and cherry tomatoes, this meal is perfect for any time of the year. Easy to prepare and full of flavor, it’s sure to become a favorite in your household.
Ingredients:
For the Cauliflower and Tuna Bake:
- 1 cauliflower
- Vegetable oil
- 1 onion
- 1 carrot
- Salt to taste
- 100 grams mozzarella for pizza
- 1 can of canned tuna
- 1 pepper
- 1 tomato
- Pepper to taste
- Sweet peppers to taste
For the Fresh Salad:
- Arugula
- Fresh mini mozzarella balls
- Cherry tomatoes
- Olive oil
- Pepper to taste
- Provencal herbs
- Balsamic vinegar
Preparation Time:
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Total Time: 50 minutes
Instructions:
- Prepare the Cauliflower:
- Cut the cauliflower into pieces.
- Heat vegetable oil in a pan over medium heat.
- Cook the cauliflower until golden brown, then set aside.
- Cook the Vegetables:
- Finely chop the onion and carrot.
- In the same pan, add more vegetable oil if needed and cook the onion until soft.
- Add the chopped carrot and cook for another 2-3 minutes.
- Combine and Bake:
- Add the cooked cauliflower back into the pan with the onions and carrots.
- Add some water, cover, and cook over low heat for 5-7 minutes.
- Stir in the canned tuna.
- Season with salt and pepper.
- Add finely chopped pepper and tomato to the mixture and cook for another 5-7 minutes.
- Transfer the mixture to a baking dish and top with 100 grams of shredded mozzarella.
- Bake at 180°C (350°F) until the cheese is melted and golden brown.
- Prepare the Fresh Salad:
- In a large bowl, combine arugula, fresh mini mozzarella balls, and halved cherry tomatoes.
- Drizzle with olive oil and balsamic vinegar.
- Season with pepper and Provencal herbs to taste.
- Serve:
- Serve the cauliflower and tuna bake hot with a side of the fresh salad.
Serving Suggestions:
- This dish can be enjoyed on its own or with a side of crusty bread.
- The fresh salad adds a refreshing balance to the rich and savory bake.
Cooking Tips:
- Make sure to cook the cauliflower until it is golden brown to enhance its flavor.
- Adjust the amount of water added to the bake to ensure the vegetables are tender but not too watery.
Nutritional Benefits:
- Cauliflower: Rich in vitamins C and K, and a good source of fiber.
- Tuna: High in protein and omega-3 fatty acids.
- Mozzarella: Provides calcium and protein.
- Arugula: A good source of vitamins A, C, and K, as well as folate.
Dietary Information:
- This dish is high in protein and vegetables.
- It can be made gluten-free by ensuring all additional ingredients (like seasonings) are gluten-free.
- For a dairy-free version, omit the mozzarella or use a dairy-free cheese alternative.
Why You’ll Love This Recipe:
- Delicious and Nutritious: Combines the savory flavors of tuna and cheese with the health benefits of vegetables.
- Easy to Prepare: Simple ingredients and straightforward steps make this recipe accessible to everyone.
- Versatile: Perfect for lunch or dinner, and great for meal prep.
Conclusion:
This Cauliflower and Tuna Bake with Fresh Salad is a wholesome and satisfying meal that is easy to prepare and packed with flavor. The combination of tender cauliflower, savory tuna, and melted mozzarella is simply irresistible, and the fresh arugula salad adds a refreshing touch. Enjoy this delicious dish with your family and friends, and savor the delightful blend of tastes and textures. Bon appétit!