Tomato and Tuna Pilaf

Course: Main - Dish: Fish - Serves:

You can replace the green beans with frozen peas. For an even healthier dish, replace tuna with canned oily fish such as salmon, sardines or mackerel, which contain Omega-3 fatty acids. Use sustainable canned fish when possible. Serves 2-3. Preparation 10 minutes. Cooking time 20 minutes.

Method:

·         Heat the butter and oil in a pan.

·         Add the chopped onion and fry until it is softening, then add the pepper and chilli (if using) and continue frying for two minutes.

·         Add the rice and mix well to coat it with the butter and oil,

·         Then add the tomatoes and vegetable stock and bring to the boil. Cover with a tight-fitting lid, reduce the heat and simmer very gently for about 15 minutes or until the liquid has been absorbed and the rice is cooked.

·         Heat a pan of boiling water, plunge the beans into the water, then boil for a minute and drain.

·         Gently stir the beans and tuna into the cooked rice mixture, replace the lid and leave to cook through for five minutes.

·         Delicious served garnished with chopped parsley or coriander.

 

Nutritional information per serving:

Calories:           393

Protein:             22.5g

Carbs:              33.1g

Sugars:             8.5g

Fat:                  19.9g

Sat Fat:            8.0g

Fibre:                2.8g

Sodium:            0.5g

 

Tuna canned in brine or spring water is low in fat, unlike fresh tuna

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