Low-carb tomato and tuna bake

Low-carb tomato and tuna bake with courgette, chopped tomatoes, capers and Gouda or mozzarella – savoury, with tuna and cheese, and quickly made in the oven.

At a glance

• Serves 1
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 340 kcal per serving
• Protein: 42 g
• Fat: 12 g
• Carbs: 12 g

Ingredients

• 1 tin of tuna
• Paprika
• 2 courgettes
• 200 g chopped tomatoes
• 50 g grated Gouda or mozzarella
• 1 shallot
• 1 tsp capers
• Pepper

Method

You’ll need: oven · saucepan · baking dish · grater

1. Preheat the oven to 200 °C (180 °C fan). Soften the shallot briefly in a small pan with a little water.
2. Add the well-drained tuna, chopped tomatoes and capers. Bring everything briefly to the boil and season with paprika and pepper.
3. Spread the raw courgette spaghetti evenly in a small ovenproof dish. Pour the hot tomato and tuna mixture over the top.
4. Sprinkle the bake with grated Gouda or mozzarella. Bake at 200 °C for 10–15 min, until the cheese has melted and has a few golden spots.
5. Leave the bake to rest briefly so the sauce settles. Then serve hot straight away.

Good to know

A bake like this is just right when you want something warm, easy and still light. Juicy, savoury and on the table without much effort.

Swaps

Tinned tuna → tinned wild salmon or sardines in their own juice (more omega-3, usually less mercury) Gouda/mozzarella → sheep's milk yoghurt or cottage cheese as a topping (more protein, milder) Tinned chopped tomatoes → fresh chopped tomatoes (less processed, often without additives) Paprika → turmeric with a little black pepper (adds extra plant compounds)

Allergens

Contains fish and milk. Capers and shallot aren't ideal for some sensitive stomachs, and during pregnancy well-heated tinned tuna is generally fine, but because of mercury it's best kept to moderate amounts.

Frequently asked questions

What nutrients are in tuna?

Tuna mainly provides protein, vitamin B12, selenium and iodine. Depending on the species, it also contains some omega-3 fatty acids – lean types often less than many people expect.

What does lycopene from the tomatoes bring to this bake?

Lycopene is a red plant pigment found in tomatoes and one of the carotenoids. Together with the cooked tomatoes, it gives the sauce in this bake its deep red colour.

Are capers just seasoning, or interesting nutritionally too?

Capers provide small amounts of polyphenols and minerals, but they're usually used in such small amounts that they matter mainly for flavour. Their salt content is the more significant point.

Does courgette suit everyone?

Courgette is mild and has a high water content. If you have very sensitive digestion, the shallot and tomatoes are more likely to be noticeable than the courgette itself.

Gouda or mozzarella – is there a nutritional difference?

Both provide calcium and protein. Gouda is usually tangier and often a little richer, while mozzarella tends to be moister and milder in flavour.