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Tuna and Tomato Stuffed Courgettes recipe

Tuna and Tomato Stuffed Courgettes recipe


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  • Recipes
  • Diet & lifestyle
  • Vegetarian
  • Vegetarian meals

A great way to use up courgettes or marrows. Tuna goes surprisingly well with courgettes and the topping becomes lovely and crispy as it bakes.

35 people made this

IngredientsServes: 6

  • 3 courgettes, ends trimmed
  • 2 (185g) tins tuna, drained and flaked
  • 1/4 onion, finely chopped or grated
  • 1 tomato, finely chopped
  • 110g breadcrumbs
  • 1 egg, beaten
  • 1 pinch salt and freshly ground black pepper
  • 1 tablespoon olive oil

MethodPrep:25min ›Cook:25min ›Ready in:50min

  1. Fill a large pot with salted water, place the courgettes into the pot, and boil over medium heat for about 5 minutes to soften. Remove the courgettes, slice in half the long way, and allow to cool. Scoop out the flesh from the courgette halves, leaving a 1cm shell. Set aside the scooped out flesh in a bowl.
  2. Preheat oven to 180 C / Gas 4. Lightly grease a large baking dish.
  3. Place the courgette flesh into a bowl, and mash well. Mix in the tuna, onion, tomato, breadcrumbs, egg, salt and black pepper. Lightly stuff the courgette shells with the tuna mixture. Drizzle about 1/2 teaspoon of olive oil over each stuffed courgette half.
  4. Bake in the preheated oven until the tops are slightly browned, 20 to 25 minutes.

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Reviews & ratingsAverage global rating:(24)

Reviews in English (19)

by SCOTTGIRLS

Tried making it with 1 large zucchini. To anyone that does that in the future...skin the zucchini before stuffing and baking it! Once the skin was off, it was delicious!-04 Nov 2010

by RUTHIE923

This was pretty tasty & easy. I pureed the zucchini flesh in a food processor -- easier than mashing I think. Also, I used quinoa instead of flour, then added a little almond flour because the filling seemed too thin. The texture was great. Great way to use zucchini as a main dish. It was a little bland- I think I undersalted it. Improved with more salt & a little hot sauce on the side!-15 Oct 2010


  • 2 large red peppers, halved lengthways and seeds removed
  • 1 tablespoon olive oil by Sainsbury's
  • 1 garlic clove, crushed
  • 1 red onion, peeled and chopped
  • 250g microwave basmati rice, cooked according to pack instructions
  • A handful of fresh herbs, washed and chopped (parsley, basil, and/or coriander)
  • 200g tin tuna steak in spring water by Sainsbury's, drained
  • 198g tin naturally sweet sweetcorn by Sainsbury's, drained
  • A squeeze of lemon juice
  • 100g grated mozzarella by Sainsbury's
  • 120g bag bistro salad by Sainsbury's, to serve

Preheat the oven to 190°C, fan 170°C, gas mark 5. Brush the pepper halves with a little of the oil, place on a baking tray and bake for 10 minutes.

Meanwhile, add the remaining oil to a pan over a medium heat. Add the garlic and onion and fry for 5 minutes.

Add the rice and herbs, then stir in the tuna, sweetcorn and lemon juice.

When ready, fill the pepper halves with as much of the rice mixture as you can, patting it down.

Bake in the oven for 10 minutes, remove from the oven and top with the mozzarella.

Bake for 5 minutes more, or until the peppers are cooked and the cheese is melted. Serve with the bistro salad.


Cut the courgettes into half. With a metal spoon, carefully spoon out the flesh and set aside.

Brush the insides with olive oil (or use cooking spray) and cook in a pre-heated oven at 180ºC for approximately 20 minutes until softened.

Whilst the courgettes are cooking, add a couple of teaspoons of olive oil into a saucepan. Once heated, add diced shallot and garlic. Allow to soften, then add tuna, flesh of the courgettes and diced bell pepper.

Toss in about 1/2 to one teaspoon of sundried tomato paste for flavour or for a reduced salt option juice of 1/2 lemon would be fabulous too.

Once the tuna is cooked, stuff the courgette boats with the stuffing.

Bake for a further 10-15 minutes in the hot oven and serve with a salad, rice, pasta or cous cous.

Yield: 2 healthy portions or feeds 4 hungry tums


2. Pappardelle with tuna sauce

You will need: 1 x 198g tun tuna in brine

It’s easy to turn tuna pasta from every day to ‘a bit fancy’. Swap spaghetti or penne for pappardelle and make a fresh tomato sauce with olive oil and herbs. Top with oregano and capers for a restaurant-worthy dinner.


John West is part of the Thai Union group.

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Tonno Scue’ Scue’ Seared Tuna Steak with Courgettes and Capers

Are you looking for a delicious tuna recipe with a difference? If you are, you’ve found it! Here’s my seared tuna steak with courgettes and capers for you to enjoy.

If you ever have the chance to visit the town where I was born, Torre del Greco, you will soon realise that every restaurant in town serves this dish. Southern Italian people, me included, are absolutely crazy about tuna. If you try to translate ‘tonno scue’ scue’ into English, it would be ‘tuna made with no effort’. The reason it is called this is because the few ingredients used are put together quite randomly with not much thought and yet the dish is still perfect with amazing flavours. Cooked in less than 15 minutes, it is something that I would definitely suggest after a long day.

Ingredients

  • 100ml olive oil
  • 4 tuna steaks (about 300g each)
  • 3 garlic cloves, roughly sliced
  • 5 tablespoons pine nuts
  • 2 large courgettes, roughly sliced
  • 200g cherry tomatoes, halved
  • 5 tablespoons capers in salt, rinsed
  • 1 tablespoon fresh thyme leaves, chopped
  • 80g pitted green olives, halved
  • salt and pepper

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Feast your eyes on the finest seared tuna steak with courgettes and capers! It’s straightforward and fun to make this great dish. Simply follow the instructions below and get the perfect result.

Step By Step

  1. Heat 5 tablespoons of the olive oil in a large frying pan and cook the tuna over a medium heat for 2 minutes on each side. Remove from the heat.
  2. Heat the remaining oil in a second frying pan and fry the garlic, pine nuts and courgettes for 3–4 minutes over a high heat. Add in the cherry tomatoes, capers, thyme and olives and season with salt and pepper. Cook for a further minute.
  3. Spoon the courgette mixture over the tuna and return the pan to a medium heat. Cook for a further 5 minutes, uncovered, to allow the fish to absorb the flavours.
  4. To serve, place the tuna steaks in the centre of a serving plate and pour some of the courgette mixture over each portion.

Once you’re done, simply sit back and enjoy your seared tuna steak with courgettes and capers and don’t forget to check out other great authentic Italian recipes including great antipasti recipes, Italian pasta recipes, Italian soup recipes, Italian beef dishes and authentic pizza recipes.


  1. Place the breadcrumbs, beaten egg, spring onion, coriander,chilli sauce and grated cheese into a clean bowl and stir with a fork to combine.
  2. Add any combination of the variations listed below.
  3. Carefully cut the Courgettes in half and gently remove the central seeds to form a small canoe shape.
  4. Fill the hollowed out centres with the stuffing mixture.
  5. Arrange the Courgettes on an oven tray and bake at 200ºC until the Courgettes start to soften and the stuffing begins to brown. Avoid overcooking
  6. Serve with salad, a hot sauce and bread or mashed potato for an economical yet satisfying meal.

Serves 4

Each serving ( of 2 halves) contains: Energy 880kJ/210 kcals Protein 15g, Fat 10g, Carbohydrate 14g, Dietary fibre 3g, Sodium 480mg.

Variations

  • Mushroom and bacon
    2 flat mushrooms and 1 lean rasher of bacon diced
    This provides an additional: 51kJ/12kcals, Protein 1.75g, Fat 0.6g, Carbohydrate and fibre negligible, Sodium 128mg
  • Tuna with lemon
    3 Tbsp canned tuna with 2 tsp lemon juice
    This provides an additional: 93kJ/22kcals. Protein 4g, Fat 0.5g, Carbohydrate and fibre neg, Sodium 34mgs.
  • Pumpkin, hummus and capsicum
    1/4 cup cooked pumpkin, 1Tbsp hummus and 2 Tbsp red capsicum chopped.
    This provides an additional: energy 75kJ/18kcals, Protein 0.4g, Fat 1g, Carbohydrate 2g, Dietary fibre 0.2g, Sodium 10mgs

This is a very “forgiving recipe” in that it still tastes good if prepared in advance, covered and chilled and then re- heated through at the last minute.


Preparation

Rinse the courgette and cut off the ends. Cut them in half lenghtwise. Cook in boiling water until tender, 3-4 minutes. Set aside. Mix your walnut pesto, your ricotta and parmesan together. Scoop the flesh out of the courgettes with a spoon. Be careful not to break the skin! Add a bit of minced flesh to your stuffing, then fill in the courgettes. Place them on an oven tray and stuff them with your ricotta and nutmeg pesto stuffing. Grind your pistachios, nuts and pinenuts in a morter with a pestle. Drizzle the nuts over the courgette, then cook at 200° for 15 minutes. Grill for 5 minutes before serving.


Tips for Serving

Stuffed zucchini look best served from their own baking dish. A handsome looking Mediterranean meal looks at home in a rustic terra cotta dish—or white porcelain. A Pyrex dish is nice too and would improve &aposethnically&apos if you placed it on the serving table on a straw or a cork mat or a Spanish looking, Indian, or French placemat, something that says "I&aposm from Europe!"

Even if you don&apost yet have a super serving dish, it&aposs still best not to move the stuffed zucchini from their baking dish because the tomato sauce has condensed beneath them—you would lose a lot of it transferring onto another dish.

If you like this recipe, please rate it! Thanks.


Stuffed courgettes*

Ingredients for the filling

9 medium courgettes, long or round
400g minced lamb or beef
180g short-grain rice (I used half Arborio and half Basmati because that’s what I had)
2 tablespoons tomato purée
1 teaspoon ground cumin
1 teaspoon ground coriander
1/2 teaspoon ground turmeric
1/4 teaspoon ground cinnamon
1/4 teaspoon chilli powder
1 large bunch of fresh coriander, leaves picked and chopped
2 cloves of garlic, crushed
1 level teaspoon sea salt (or to taste)
freshly ground black pepper

Ingredients for the sauce

1 tablespoon olive oil
6 cloves of garlic
4 tablespoons (or one whole carton) tomato purée
2 x 400g cans of chopped tomatoes (or 1 kilo fresh tomatoes chopped)
25g unsalted butter
1/2 teaspoon sea salt
Approx 600ml water

1. Mix all the ingredients for the filling together in a bowl (it’s easiest to use your hands to make sure it’s well combined).

2. Wash and dry the courgettes. Slice the stem end off to make a lid and scoop out the middle leaving a thin layer as a wall. If using round courgettes use a melon baller, if long use an apple corer. Use the courgette flesh for another recipe (e.g. fritters or courgette bread or cake).

3. Stuff the courgettes with the filling. Don’t pack too firmly and leave at least 5 mm clear of the top as it will expand as the rice cooks.

4. In a wide pan with a tight-fitting lid (enamelled cast iron is perfect) heat the olive oil over a medium heat and sauté the garlic cloves until they start to change colour but do not go brown. Stir in the tomato purée and cook for a couple of minutes, then add the chopped tomatoes, butter and sea salt. Stir until combined and the sauce starts to bubble.

5. Remove from the heat and gently place your stuffed courgettes into the sauce replacing their ‘lids’ (do not press down on them, they just need to balance). Put back onto the heat and bring back to a simmer. Pour in enough water to nearly cover the courgettes (I rinse out the tomato cans with the water before I pour it in). Bring up to the boil, then lower the heat and simmer gently with the lid on for about 45 minutes. Check about halfway through that it is not drying out and add a little more boiling water if necessary. Test that the courgette is cooked with a small knife – it should be soft enough to pierce easily but not mushy.

6. Serve hot or warm with bread if you like (this is a one-pot meal).

*I use a method based on how my Mother-in-law cooks stuffed veg but referred to Claudia Roden and Nadia Sawalha‘s recipes as a guide for quantities – who could resist a cookbook called Stuffed vine leaves saved my life…certainly not me).