Hello! To take a break from all the subconscious psychology stuff there has been on WIP articles lately, I decided to share my favorite tuna bake recipe. I'll also share a tuna-free version of the bake (it can no longer be called tuna bake, but what the hell). The bakes (both versions) are packed with protein and you can adjust the fat content to fit your preferences - see the recipe below to see how to do it. Hope you enjoy!
Tuna bake
for 1 very hungry person or 2 hungry people
Ingredients (option with less fat in parenthesis):
- 1 can of tuna in water
- 2 eggs (or 2 egg whites)
- 1 heaped tbsp of sundried tomatoes in oil (or 4 chopped cherry tomatoes)
- 1 tsp salt
- 1 tsp pepper
- 1 tsp chilli flakes, optional
- 1 tbs butter (or leave out)
Method:
Grease an oven-safe dish, set aside. Add all the ingredients into a bowl and mix together, breaking down the tuna with a fork. Pour the mixture into the dish, break the butter into 5-6 pieces and place them evenly on top. Bake in 200 C / 390 F for 25 to 35 minutes, depending on your oven and the material of the dish (a glass dish takes a longer time). Let cool for a few minutes, cut into pieces, and serve with extra butter, mayo, or any other toppings of your preference, for example guacamole, creme fraiche, or green pesto.
Egg bake for tuna dislikers
for 1 very hungry person or 2 hungry people
Ingredients (option with less fat in parenthesis):
- 4 eggs (or 2 eggs and 2 egg whites)
- 1 heaped tbsp of sundried tomatoes in oil (or 4 chopped cherry tomatoes)
- 1/2 cup of green beans, chopped
- 1/4 cup of yellow onion, chopped
- 1 tsp salt
- 1 tsp pepper
- 1 tsp chilli flakes, optional
- 1/2 cup of mozzarella (or leave out)
Method:
Grease an oven-safe dish, set aside. Add all ingredients into a bowl and whish together, fully breaking down the eggs. Pour the mixture into the dish and bake in 200 C / 390 F for 25 to 35 minutes, depending on your oven and the material of the dish (a glass dish takes a longer time). Let cool for a few minutes, cut into pieces, and serve with the toppings of your preference.
Two insanely quick and easy recipes packed with protein! Weeknight dinners don't get any easier than this!
RK
