Seafood
Mediterranean Tuna & Rice Frittata
Susan La Tours
Ingredients Method
1½ cups cooked rice
1 x 185g can of tuna in springwater, drained and flaked
1 large zucchini, grated
⅓ cup semi dried tomato, coarsely chopped
⅓ cup roasted red capsicum, coarsely chopped
3 tbsp. shallots, sliced 3 tbsp. chopped fresh basil 100g Danish feta, crumbled 3 eggs, lightly whisked Salt and pepper to taste
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Preheat oven to 200 degrees. Line a 19cm x 9cm loaf pan with non-stick baking paper. Combine the rice, tuna, tomato, zucchini, capsicum, shallots and herbs and 75g of the feta in a large bowl. Add eggs and stir until well combined. Season with salt and pepper. Spoon mixture into the lined pan and smooth the surface. Sprinkle with remaining feta. Bake for 20 to 25 minutes or until golden on top. Set aside for 10 minutes to cool slightly before slicing.
Lentil and Tuna Veggie Patties
Ashleigh Chapple
A dish that is a high source of protein, filled with fresh ingredients, readily available and quick and easy to make.
Ingredients Method
2 ripe tomatoes 1 small red onion Small bunch of fresh coriander 400g canned lentils, drained ½ cup fresh bread crumbs
340g canned tuna in springwater, drained
Salt and pepper 2 eggs 1 garlic clove, crushed 1 tbsp. lemon juice 1 tsp. wholegrain mustard ½ tsp. ground cumin ½ tsp. ground coriander
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Using a sharp knife, deseed the tomatoes and finely dice. Finely chop the red onion and fresh coriander. Mix together the chopped onion, diced tomatoes, drained lentils and bread crumbs in a large bowl. Add salt and pepper to season. Flake the tuna with a fork and stir it into the onion, tomato and lentil mixture. Stir in the fresh coriander and mix well. Whisk together the eggs, garlic, lemon juice, mustard, cumin and ground coriander in a small bowl until thoroughly combined. Add to tuna mixture. Divide into eight equal-sized portions and shape each portion into a patty. Heat a non-stick frying pan over medium heat and cook the patties for 2-3 minutes on each side. Serve with fresh garden salad and beverage of choice.
Patties can also be rolled into bite-size balls. This is a family favourite and will be a hit in your next party.
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