Italian Fish Bake
Author:
Annabelle Cooper
Category
Dinner,Fish,Lunch,Pescatarian
Difficulty
Intermediate
Rated 5.0 stars by 1 users
4
30 mins
30 mins
1 hr
Ingredients
-
2 potatoes sliced
-
1 large carrot sliced
- 1 small cauliflower
- 100 g green beans
-
400 g canned tuna drained
-
2 tomatoes peeled, sliced
-
5 anchovy fillets optional
-
1 onion chopped
-
1 clove garlic crushed
- 1 tbsp capers
-
4 eggs separated
- ⅓ cup hazelnuts
- ½ cup breadcrumbs
- ½ cup cheddar cheese
-
1 tbsp fresh parsley chopped
-
salt and pepper
Directions
What are we cooking today?
There are so many variations to a tuna bake and this one has an Italian slant. It's simple and looks and smells delicious.
Getting started
- Preheat oven to 200C and lightly grease an oven casserole or pie dish.
Cook potatoes and carrots in boiling, salted water for 15 - 20 minutes.
Divide cauliflower into sprigs and add with beans for the last 10 minutes. Drain.
Layer cooked vegetables, tuna (flaked), and tomatoes alternately in the greased dish.
Mix finely chopped anchovy (optional), onion, garlic (crushed), chopped capers and egg yolks to a smooth consistency.
Stir in ground hazelnuts, breadcrumbs, grated cheese, then fold in parsley and stiffly beaten egg whites. Season to taste.
Spread topping over vegetables and bake for 20-25 minutes.
Nutrition
Nutrition
- Serving Size
- 4
- per serving
- Calories
- 538
- Total Fat
- 22.5 grams
- 29%
- Saturated Fat
- 6.6 grams
- 33%
- Cholesterol
- 214 milligrams
- 72%
- Sodium
- 590 milligrams
- 26%
- Total Carbohydrate
- 40.5 grams
- 15%
- Dietary Fiber
- 8.2 grams
- 30%
- Total Sugars
- 8.4 grams
- Protein
- 44.4 grams
- Calcium
- 18 milligrams
- 2%
- Iron
- 13 milligrams
- 128%
- Potassium
- 1441 milligrams
- 31%
- Vitamin D
- 86 micrograms
- 430%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
