Tuna Moray

6 steps

Prep:20minCook:45min

Calories: 550 Carbs 43g Protein 33.8 Fat 25.1 Fibre 9.8 Prep: 20mins

Updated at: Mon, 28 Aug 2023 13:16:42 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories476.2 kcal (24%)

Total Fat20.9 g (30%)

Carbs44.7 g (17%)

Sugars14.7 g (16%)

Protein30.7 g (61%)

Sodium436.9 mg (22%)

Fiber6.7 g (24%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

30gdry quinoa

1 tspextra virgin olive oil

0.25onion

0.5carrot

0.25courgette

50ggreen beans

cut into 1 cm lengths 7.5 g butter

5gcornflour

180mlfull fat milk

70gtuna in olive oil

drained weight

10gparmesan cheese

grated

40gspinach leaves

Instructions

Step 1

1. Preheat the oven to 170°C/190°C/375°F/Gas mark 5. Get out an appropriate sized ovenproof baking/casserole dish (this will depend on how many serves you’re making).

Step 2

2. Cook the quinoa in water according to packet instructions. Transfer to the baking dish - forming a layer on the bottom.

Step 3

3. Heat the oil in a saucepan over medium heat. Cook the onion, celery and carrot until so!ening (around 5 mins). Add the courgette and beans - continue to cook until just tender. Season with salt and pepper. Remove from the pot and set aside.

Step 4

4. In the same pot, melt the butter. Add the cornflour and stir until well combined - you want it to cook for a minute or two. Slowly start adding the milk, stirring constantly, ensuring no lumps. Bring to the boil and reduce to a simmer, continuously stirring, until the sauce thickens. Season with salt and pepper before adding the vegetables back to the pot along with the tuna, half the parmesan and the spinach.

Step 5

5. Pour tuna mixture into the baking dish atop the quinoa. Sprinkle over remaining parmesan and bake for 20-25 minutes - until golden.

Step 6

6. Set aside for 5 minutes to cool, before serving with a fresh salad.