High-protein tuna pizza

High-protein tuna pizza with tuna, eggs, passata, red onion and basil – plenty of protein, quick to make and pleasantly light.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 510 kcal per serving
• Protein: 75 g
• Fat: 22 g
• Carbs: 6 g

Ingredients

• 2 tins (150g each) tuna in its own juice
• 2 eggs
• 4 tbsp passata
• 1/2 red onion
• 1 tbsp coarsely rubbed oregano
• Fresh basil

Method

You’ll need: oven · baking tray · chopping board · knife · mixing bowl · sieve

1. Preheat the oven to 200 °C (180 °C fan) and line a baking tray with baking paper or grease it lightly with olive oil. Drain the tuna well and squeeze it out thoroughly.
2. Mix the tuna with the eggs and oregano in a bowl until you have an even mixture. Shape it into a thin, round base on the tray.
3. Bake the base at 200 °C for 12–15 min, until firm and lightly coloured at the edges. That way it holds the topping better later.
4. Spread the pre-baked base with passata and top with the red onion. Bake at 200 °C for another 8–10 min, until the top is hot and the edges are nicely browned.
5. Finish with fresh basil and a little extra oregano. Leave to cool briefly, cut into pieces and serve straight away.

Good to know

When it needs to be quick but should still be substantial, this pizza is a really good idea. The base needs no flour and turns out surprisingly sturdy. It tastes especially good warm from the oven.

Swaps

Tuna → tinned salmon (also provides plenty of protein, plus more omega-3 fatty acids). Red onion → spring onion (milder flavour). Passata → finely diced tomatoes (a little more texture and fibre). Basil → rocket (also adds vitamin K and a peppery note).

Allergens

Contains fish and egg. Generally suitable for children if the texture and seasoning suit them; in pregnancy, the tuna is fine cooked through, but because of mercury, limit tinned tuna, as the NHS advises.

Frequently asked questions

How much omega-3 does tuna contain?

Tuna provides omega-3 fatty acids, though usually less than oilier fish such as salmon or mackerel. The amount varies with the species and processing.

What micronutrients are in eggs?

Eggs contain choline, vitamin A, vitamin B12, riboflavin and selenium, among other things. Choline is especially interesting nutritionally, because many people don't get very much of it.

Is passata still nutritious despite the processing?

Yes, it still contains potassium and lycopene.

Why don't onions agree with everyone?

Red onions contain FODMAPs – certain short-chain carbohydrates that can cause wind or a feeling of pressure in the stomach in sensitive people. That's mainly an issue with IBS.

Do oregano and basil add much nutritionally?

In the usual amounts, mainly flavour, plus small amounts of polyphenols and essential oils. Here, the oregano goes into the base and the basil on top at the end.

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