Tuna quick bake

Not just for students!


This is a quick and easy dinner that can be frozen in portions or eaten the next day for lunch, hot or cold!


Ingredients - Serves 4 Adults

  • 370g / 12 oz. of tuna in brine, drained
  • 1 medium onion, chopped
  • 1 x 400g / 14 oz. can of mushroom soup
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon of low-fat margarine
  • 225g / 8 oz. fresh brown breadcrumbs, about 6 slices
  • Salt and pepper to taste

Method

  1. Pre-heat the oven to 180°C / 350°F / Gas Mark 4
  2. In a mixing bowl flake the tuna and mix together with the onion, soup, Worcestershire sauce and season
  3. Pour some of the above fish sauce into a casserole dish
  4. Add a layer of breadcrumbs, followed by a layer of sauce
  5. Continue layering in this way until all the ingredients have been used up
  6. Finish with a layer of breadcrumbs on the top
  7. Dot the surface with the margarine and bake in the pre-heated oven for 20 to 25 minutes

Serving Suggestions

Serve with side salad or fresh vegetables

info

This dish contains 41% of your daily allowance of salt, be mindful of you salt intake for the rest of the day

About this Recipe

Recipe adapted from 101+ Square Meals

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Tuna quick bake

Serves

4 Adults

4 Adults

Preparation Time

5 Minutes

5 Minutes

Cooking Time

25 Minutes

25 Minutes

Cost

Low

Low

Utensils Needed

Can Opener, Casserole Dish, Chopping Board, Chopping Knife, Mixing Bowl, Wooden Spoon

Can OpenerCasserole DishChopping BoardChopping KnifeMixing BowlWooden Spoon
1/4 of the recipe contains
Energy
1112kj
264kcal
13%
Fat
5.9g
8%
Saturates
1.1g
6%
Sugars
4.3g
5%
Salt
2.4g
40%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (258g)
Energy431Kj 1112Kj
102Kcal 264Kcal
Fat2.3g 5.9g
(of which saturates)0.4g 1.1g
Carbohydrate10.7g 27.6g
(of which sugars)1.6g 4.3g
Fibre1.8g 4.7g
Protein8.8g 22.8g
Salt0.9g 2.4g

Recipe rating

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