Courgette & Tuna Skillet
This courgette and tuna skillet is wonderfully satisfying: tender courgettes meet hearty tuna, creamy soft cheese and melting mozzarella. A splash of balsamic and a scatter of fresh basil add that special something. Best of all, it's on the table in just a few minutes and keeps things nice and light on the carbs.
Ingredients
- 1 tin tuna, in spring water / its own juices, drained
- 2 courgettes, medium
- 1 ball mozzarella
- 1 onion, small
- 2 tbsp olive oil
- 2 tbsp cream cheese
- 1 tbsp balsamic vinegar
- salt and pepper, to taste
- seasonings (garlic, chilli, basil), to taste
- sun-dried tomatoes in oil, to taste, finely chopped
- basil, fresh, to finish
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 355 kcal | 710 kcal |
| Carbohydrates | 16 g | 32 g |
| Protein | 40 g | 80 g |
| Fat | 15 g | 30 g |
| Fibre | 3 g | 6 g |
| of which sugar | 6 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the courgettes, halve them and cut into large chunks.
- Finely chop the onion and sweat it in a pan with the hot olive oil.
- Add the courgette chunks and let them brown.
- Season with chilli, garlic, salt and pepper, then stir in the finely chopped sun-dried tomatoes.
- Add the drained tuna to the pan and warm everything through together.
- Stir in the cream cheese to create a light sauce.
- Dice the mozzarella, fold it into the pan and let it melt slightly.
- To finish, add a splash of balsamic and the finely chopped basil leaves, then serve.
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Nutrition facts per serving (estimate)
| Calories | 355 kcal |
|---|---|
| Carbohydrates | 16 g |
| Protein | 40 g |
| Fat | 15 g |
| Fibre | 3 g |
| of which sugar | 6 g |
Frequently asked questions
How can I make this courgette and tuna skillet lighter?
You can leave out the olive oil and the sun-dried tomatoes to reduce the calories.
Is the courgette and tuna skillet gluten free?
Yes, all the ingredients are naturally gluten free. Just check the label on your cream cheese to be sure.
Can I make this with fresh tuna?
Fresh tuna works well too. Simply dice it and cook it in the pan until just done.
How long does the courgette and tuna skillet keep?
Stored in an airtight container in the fridge, it keeps for about 1 to 2 days. Warm it briefly in the pan or microwave before serving.
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