Stuffed Courgettes with Tuna

Name: Stuffed Courgettes with Tuna
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: Serves 2 (2 courgette halves each)
Ingredients: 2 courgettes; 100 g passata; 1 tin tuna in spring water; 50 g grated cheese or mozzarella; salt and pepper; herbs (e.g. oregano, basil)

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Stuffed courgettes with tuna, tomato and melted cheese: a quick low-carb dinner ready in just 35 minutes. Gluten-free and high in protein.

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These stuffed courgettes are a fuss-free, low-carb dinner that's surprisingly filling with just a handful of ingredients. The hollowed-out halves cradle a savoury tomato and tuna filling and come out of the oven with a golden cheese crust. Perfect for a quick weeknight supper that still feels a little special. Feel free to tweak the filling to suit your taste.

Prep10 min

Cook/bake25 min

Total35 min

Servings2

Stuffed Courgettes with Tuna — Stuffed courgettes with tuna, tomato and melted cheese: a quick low-carb dinner ready in just 35 minutes. Gluten-free and high in protein.

Ingredients

Servings

2 courgettes, large
100 g passata
1 tin tuna in spring water
50 g grated cheese or mozzarella
salt and pepper, to taste
herbs (e.g. oregano, basil), to taste

per serving (estimate)220kcalper plate, stays the same

Total for 2 Servings440kcal220 kcal × 2 Servings

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	220 kcal	440 kcal
Carbohydrates	7 g	14 g
Protein	26 g	52 g
Fat	9 g	18 g
Fibre	2 g	4 g
of which sugar	5 g	10 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

Preheat the oven to 200C (fan 180C).
Halve the courgettes lengthways and scoop out the centres with a spoon. Roughly chop the scooped-out flesh and set aside.
In a saucepan, mix the passata with the chopped courgette flesh. Season with salt, pepper and herbs to taste.
Drain the tuna and stir it through the tomato mixture.
Place the courgette halves in an ovenproof dish and fill them evenly with the mixture. Scatter the cheese over the top.
Bake in the preheated oven for 20 to 25 minutes, until the cheese is golden and bubbling.