Good Food Eating

Nutrition & Health

header-right13-2

Tuna Cauliflower Bake

| Subscribe for weekly updates

Yum, yum in your tum!! This month is all about easy healthy meals that can be made in 20 minutes or less. This delicious tuna cauliflower bake is really super simple. It’s got a bit of dairy in it so for non-dairy eaters it won’t be suitable. However for those that enjoy a little cheese you will enjoy this meal.

I’m always looking for new ways to incorporate more tinned fish into my meal plans because they are full of EPA & DHA essential fatty acids, they have loads of calcium and other valuable minerals and vitamins. So I whipped this up one day and made it in a single serve baking dish and thoroughly enjoyed it for lunch. The recipe below is designed for 2.

 Tuna Cauliflower Bake
Author: Jedha~GoodFoodEating.com

 Serves: 2

Ingredients

  • Boiling water for steaming – boil the kettle
  • 500g (1lb) cauliflower – roughly chopped
  • 400g (14oz) tinned tuna – drained
  • 1 spring onion – sliced
  • pinch cracked pepper
  • 1/4 cup cottage cheese
  • 1/4 cup plain greek yoghurt
  • 1/2 cup grated cheese
Instructions
  1. Preheat oven to 220°C (420°F)
  2. Place cauliflower in the steamer for 4 minutes to cook through – (Boil the kettle so it’s gets boiling quickly)
  3. Place the tuna, spring onion, pepper, yoghurt and cottage cheese into a bowl and mix together
  4. Add steamed cauliflower then place all into a baking dish
  5. Top with the cheese and bake for 12 minutes until done
Print Friendly

 

 
Notes

Cheats version – Skip the baking and simply mix it all together, place the cheese on top, then place it under the grill instead. It will still taste great

 

Hope you enjoy that one! See you soon for some more deliciousness. P.S. Please share the recipe around :)

Jedha-D-circle-smallHi I'm Jedha, resident nutritionist (MNutr.BSSc.). My motto is: “YOUR HEALTH IS YOUR WEALTH” because there is nothing in this world that makes us more wealthy than having good health. I truly believe that good food is the key to a happy, healthy life and I'm on a mission to inspire you to get back inside your kitchen, eat real food, and as a result, improve your health dramatically. Trust me, there is great power in the food we eat! So here you'll find easy and practical info to help you eat well, and feel your best everyday. I look forward to getting to know you :)

Comments

    • It is delicious Satu. Very simple and good for the waistline too, just the way I like most of my food :)

  2. I made this tonight for supper, and I like a little extra zing so I added about a teaspoon of garlic powder and a teaspoon of curry powder. It was a tasty recipe and yes, good for the waistline!

    Thanks for sharing,

    Julia Kristina

  3. This looks good , I’m going to try it.

    Thanks for sharing it,

    Malepekola

  4. I want to make this tonight but don’t have cottage cheese, could I just use more yogurt instead?

Privacy Policy

Terms & Conditions

Disclaimer

About

Speaking

Contact

Testimonials

Select A Topic Of Interest