Photo of Tuna, rice and tomato bake by WW

Tuna, rice and tomato bake

6
5
5
SmartPoints® value per serving
Total Time
50 min
Prep
15 min
Cook
35 min
Serves
6
Difficulty
Moderate
A simple mix of tuna, rice and vegetables topped with crisp breadcrumbs and melted cheese makes for a hearty dinner any night of the week.

Ingredients

Onion

1 medium, finely chopped

Red capsicum

1 small, finely chopped

Garlic

1 clove(s), crushed

Zucchini

1 medium, finely chopped

Canned diced tomatoes

400 g

Baby spinach leaves

100 g

Tuna, canned in springwater, drained

425 g

Fresh basil

¼ cup(s), finely chopped

Fresh chives

¼ cup(s), finely chopped

White boiled rice

3 cup(s), (480g)

White bread

1 slice(s), day-old bread, to make ½ cup (35g) fresh bread crumbs

Reduced-fat 15% cheddar cheese

cup(s), grated, (40g), grated

Oil spray

2 x 3 second spray(s)

Instructions

  1. Preheat oven to 180°C. Lightly spray a 1L (4-cup) ovenproof dish with oil. Set aside.
  2. Lightly spray a large non-stick frying pan with oil and heat over medium heat. Add onion and capsicum and cook, stirring, for 3–5 minutes, or until softened. Add garlic and zucchini and cook, stirring, for 2 minutes. Add tomatoes and bring to the boil. Reduce heat to low and simmer for 3–5 minutes, or until mixture has thickened slightly. Add spinach and cook, stirring, for 2–3 minutes, or until spinach wilts. Stir in tuna and half the basil and chives. Season with salt and freshly ground black pepper.
  3. Spoon half the cooked rice into prepared dish. Spoon half the tuna mixture over rice, then repeat layering with remaining rice and tuna mixture. Combine breadcrumbs, grated cheese and remaining basil and chives in a medium bowl. Sprinkle over tuna mixture then bake for 15–20 minutes, or until breadcrumbs are golden. Serve.

Notes

SERVING SUGGESTION: Add a salad of mixed leaves and cherry tomatoes, dressed with 1 tbs lemon juice and 3 tsp olive oil, to serve. VARIATION: Swap tuna for 400g can salmon in springwater (drained) in Step 2.