Italian Tuna Pilaf

Italian Tuna Pilaf

This is a great one pot dish that makes it simple to get more fish and vegetables into your weekly diet.

CAL P/SERVE
482
kJ P/SERVE
2020
FAT P/SERVE
11.3g
CARBS P/SERVE
49.5g
PROTEIN P/SERVE
41g
SUGAR P/SERVE
5.4g
SODIUM P/SERVE
511g
FAT
%
2%
ENERGY RDI%
23.2%

You can also add a little crumbled feta to serve if you like.  Another option is to swap canned tuna with canned salmon.   If you like a bit of spice, add some chilli when you are adding the herbs.

Ingredients

  • 1 large can tuna, drained
  • 1 tbsp. olive oil
  • ½ onion, diced
  • ½ cup basmati rice
  • ½ cup tomatoes, crushed
  • ½ cup corn kernels
  • 1 cup broccoli, cut into small florets
  • 2 cloves garlic, crushed
  • Sprinkle oregano/rosemary/marjoram
  • 1 ½ cup hot water
  • 2 tbsp. fresh lemon juice
  • Salt and pepper to taste

Method

  1. Preheat oven to 180C.
  2. In a small oven proof pot or fry pan heat olive oil on stove top and saute onion on low heat until softened, about 5 minutes.
  3. Add rice, garlic and herbs and stir. Now add tomatoes, corn, broccoli, and water, stirring until all combined. Season with salt and pepper.
  4. Place lid on pot or pan and place in oven for 20 - 30 minutes. You can use stove top if you don’t have an oven proof dish just make sure it is on the lowest heat as it might burn the bottom. Take out half way and stir and put back into oven until rice has cooked. If you feel that it might need a little more liquid then you can add some more water.
  5. Stir in tuna chunks and lemon juice then serve.

Nutrition Table

Servings: 2 Serving size:550g
Average Serve Average 100g
Energy 2020 kJ 367 kJ
  482 Cal 88 Cal
Protein 41 g 7.5 g
Fat, total 11.3 g 2.1 g
- saturated 2.3 g 0.4 g
Carbohydrate 49.5 g 9 g
- sugars 5.4 g 1 g
Sodium 511 mg 93 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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