Tuna Bake with Cheese Crust
This tuna bake with a golden cheese crust brings together juicy vegetables, savoury tuna and a bubbling, melty top for a satisfying one-dish meal that's brilliant for meal prep. It comes together quickly and keeps happily for a couple of days, so you can enjoy it whenever hunger strikes. Peppers, courgette and tomato add fresh, bright flavours, while the baked cheese crust gives the whole thing an irresistible finish. Perfect for anyone who believes low carb and delicious belong on the same plate.
Ingredients
- 1 red pepper
- 2 courgettes
- 1 onion
- 400 g tomatoes
- 400 g tuna in spring water, drained
- 125 g grated cheese, such as Gouda, Emmental or a mix
- 1 tbsp tomato paste
- oil, for frying
- salt and pepper, to taste
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 4 Servings |
|---|---|---|
| Calories | 280 kcal | 1,120 kcal |
| Carbohydrates | 10 g | 40 g |
| Protein | 32 g | 128 g |
| Fat | 12 g | 48 g |
| Fibre | 3 g | 12 g |
| of which sugar | 7 g | 28 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 210C (fan 190C).
- Finely chop the onion. Dice the pepper, courgettes and tomatoes.
- Heat a little oil in a pan and fry the onion, pepper and courgette until softened. Season with salt and pepper.
- Add the tomatoes and stir in the tomato paste. Let everything simmer together for about 3 minutes.
- Drain the tuna well, then fold it through the vegetable mixture.
- Tip the tuna and vegetable mixture into an ovenproof dish and scatter the grated cheese evenly over the top.
- Bake in the preheated oven for 25 minutes. Switch to the fan setting for the last few minutes to get a crisp, golden cheese crust.
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Nutrition facts per serving (estimate)
| Calories | 280 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 32 g |
| Fat | 12 g |
| Fibre | 3 g |
| of which sugar | 7 g |
Frequently asked questions
Can I make this tuna bake ahead of time?
Yes, it's great for prepping in advance and keeps in the fridge for up to two days.
Which cheese works best for the crust?
Good-melting cheeses like Gouda, Emmental or a mix of both work wonderfully.
Is this bake really low carb?
Yes, the recipe skips pasta, rice and other starchy ingredients, so it fits well into a low-carb way of eating.
What temperature should I bake it at?
Bake at 210C (fan 190C). Switching to the fan setting for the final few minutes gives an extra-crisp crust.
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