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Buy Now →Looking for a dish that’s fast, incredibly tasty, and even better than meat? This zucchini with tuna bake is the answer! Combining the fresh flavors of zucchini, the richness of tuna, and the creaminess of cheese, this recipe is a delightful and nutritious option for any meal. It’s perfect for a quick dinner or a hearty lunch, and it’s packed with protein and vegetables to keep you satisfied.
Ingredients:
- 1 zucchini, grated
- 2 boiled eggs, chopped
- 1 potato, boiled and mashed
- 3 tbsp semolina
- 50 ml milk
- 180 g canned tuna, drained and flaked
- 50 grams cheese, grated
- 2 eggs, beaten
- 1 tbsp baking powder
- 70g flour
- Bunch of parsley, finely chopped
- Salt and pepper, to taste
Directions:
- Preheat the Oven:
- Preheat your oven to 180°C (356°F). Grease a baking dish or line it with parchment paper.
- Prepare the Batter:
- In a large mixing bowl, combine the semolina and milk. Let it sit for a few minutes to thicken slightly.
- Add the beaten eggs to the semolina mixture and stir to combine.
- Gradually mix in the flour and baking powder until the mixture is smooth.
- Fold in the mashed potato to the batter, ensuring it is well incorporated.
- Combine Ingredients:
- To the batter, add the grated zucchini, chopped boiled eggs, flaked tuna, grated cheese, and chopped parsley.
- Mix everything together until well combined. Season with salt and pepper to taste.
- Bake:
- Pour the mixture into the prepared baking dish.
- Place in the preheated oven and bake for about 20 minutes, or until the top is golden and a toothpick inserted into the center comes out clean.
- Serve:
- Let the bake cool slightly before slicing.
- Serve warm, perhaps with a side salad or a light sauce to complement the flavors.
Nutritional Information
Benefits:
This zucchini with tuna bake is not only delicious but also packed with nutritional benefits:
- Zucchini: Low in calories and rich in vitamins A and C, fiber, and antioxidants, zucchini supports immune function and overall health.
- Tuna: A great source of lean protein, omega-3 fatty acids, and various vitamins and minerals, tuna helps maintain muscle mass and heart health.
- Eggs: Provide high-quality protein and essential nutrients like vitamins B12 and D.
- Cheese: Adds a creamy texture and flavor while providing calcium and protein.
- Potato: Offers a good source of carbohydrates, fiber, and vitamins, adding bulk and creaminess to the dish.
Tips and Variations
- Vegetable Variations: Feel free to add other vegetables like grated carrot, spinach, or bell peppers for added nutrition and flavor.
- Cheese Options: Experiment with different cheeses like cheddar, mozzarella, or feta for a unique flavor profile.
- Herb Enhancements: Fresh herbs such as basil, dill, or chives can be added to the mixture for extra flavor.
- Make It Spicy: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.
Serving Suggestions
- Main Course: Enjoy the zucchini with tuna bake as a main course with a side salad or steamed vegetables.
- Appetizer: Serve small squares of the bake as a tasty appetizer for parties and gatherings.
- Side Dish: This bake can also complement other main courses such as grilled chicken, fish, or a hearty soup.
Cooking Tips
- Consistent Sizing: Grate the zucchini and chop the other ingredients evenly to ensure a uniform bake.
- Baking Dish: Use a baking dish that is appropriately sized for the mixture to ensure even cooking.
- Test for Doneness: Insert a toothpick into the center of the bake to check for doneness. It should come out clean when the bake is fully cooked.