Mediterranean tuna courgette boats

Mediterranean tuna courgette boats with hollowed-out courgettes, tuna and feta. A protein-packed dinner from the oven, made without pasta or any starchy sides.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 25 min
• Total time: 40 min
• Calories: 310 kcal per serving
• Protein: 35 g
• Fat: 15 g
• Carbs: 10 g

Ingredients

• 2 courgettes
• 1 tin of tuna in its own juice
• 100g feta
• 100g cherry tomatoes
• 1 tbsp olive oil
• 1 tsp oregano

Method

You’ll need: oven · baking dish · chopping board · knife · sieve

1. Preheat the oven to 200 °C (180 °C fan). Wash the courgettes, halve them lengthways and scoop out the insides with a spoon.
2. Drain the tuna well in a sieve and flake it finely with a fork.
3. Wash the cherry tomatoes, dice them finely and mix them with the tuna, oregano and olive oil.
4. Spoon the mixture into the courgette halves and lay them side by side in an ovenproof dish.
5. Crumble the feta over the top and bake everything for 25 minutes, until the courgettes are soft and the cheese has browned.

Good to know

Courgette halves make a great natural container for protein-rich fillings. The tuna stays lovely and juicy in the oven.

Swaps

Tuna → cottage cheese (if you'd prefer a completely meat-free, vegetarian filling that behaves very similarly in the oven).

Cooking tips

Don't scoop the courgettes out too deeply. Leave a sturdy rim of about half a centimetre so the boats keep their shape.

Storage

Stuffed courgettes release a lot of water in the fridge. If you have leftovers, reheat them in the microwave on kitchen paper, which soaks up the moisture.

Allergens

Contains fish and milk (sheep's milk feta). Nut-free and gluten-free.