Brazilian recipe
Easy Homemade Tuna-Stuffed Courgettes
A simple and delicious recipe for tuna-stuffed courgettes. A light, nutritious meal perfect for a quick, flavoursome lunch or dinner.
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Ingredients
4 medium courgettes
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin flaked tuna (ideally light)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly cracked black pepper to taste
1 1/2 cups cooked rice
20 cherry tomatoes
1 tin flaked tuna (ideally light)
1 teaspoon vegetable oil
1 clove garlic, minced
Salt to taste
Freshly cracked black pepper to taste
Where to find ingredients
You can find all these ingredients at your local supermarket or grocery shop. Courgettes (also referred to as baby marrows in some southern African regions) are easily sourced in the fresh produce aisle. Tinned tuna is found in the pantry staples or tinned goods section; choose 'light' or 'in brine' for the best results. Pantry basics like rice, garlic, salt, oil, and pepper are available in any standard food store.
Preparation method
- Wash the courgettes and slice them in half lengthways
- Using a spoon, carefully scoop out the centre of each courgette half to create a hollow for your filling
- Place the courgettes into a pot of boiling water and cook for about 1 minute
- Drain the courgettes well and set them aside
- Heat the oil in a frying pan over medium heat and sauté the minced garlic until fragrant
- Add the scooped-out courgette pulp to the pan and cook until it softens
- Stir in the cooked rice, drained tuna, and the cherry tomatoes (quartered) into the pan
- Mix everything together well and season with salt and pepper to your liking
- Take the pan off the heat
- Stuff each courgette half generously with the prepared filling
- Arrange the stuffed courgettes in a baking dish
- Cover the dish with kitchen foil
- Bake in a preheated oven at 180°C for 30 minutes, or until the courgettes are lovely and tender
- Remove the foil and serve your stuffed courgettes straight away
Observations
These tuna-stuffed courgettes are a light and tasty choice, ideal if you're looking for a nutritious meal that doesn't take all day to prepare. Once cooked, the courgette becomes wonderfully tender, perfectly complementing the savoury tuna and rice filling. It's an excellent way to get more greens into your diet, turning a humble vegetable into an appealing main dish.
Perfect for busy weekdays, this recipe uses fresh, accessible ingredients. It's straightforward to put together, guaranteeing a delicious result without any fuss. Serve these up as a healthy main course or as a wholesome side dish.
Perfect for busy weekdays, this recipe uses fresh, accessible ingredients. It's straightforward to put together, guaranteeing a delicious result without any fuss. Serve these up as a healthy main course or as a wholesome side dish.
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