Quick tuna and courgette pan

Quick tuna and courgette pan with passata, onion and Italian herbs – an easy everyday dish with tuna for protein.

At a glance

• Serves 2
• Prep time: 5 min
• Cooking time: 10 min
• Total time: 15 min
• Calories: 240 kcal per serving
• Protein: 32 g
• Fat: 7 g
• Carbs: 10 g

Ingredients

• 1 tin of tuna in its own juice
• 1 courgette
• 1 onion
• 200 g passata
• 1 tbsp olive oil
• 1 tsp Italian herb mix
• 1 pinch of sea salt
• 1 pinch of black pepper

Method

You’ll need: frying pan · chopping board · knife · sieve · wooden spoon

1. Wash the courgette, trim the ends and cut it into half-moon slices. Finely dice the onion.
2. Drain the tuna well in a sieve.
3. Heat the olive oil in a frying pan and fry the onion and courgette over a high heat until both take on a little colour.
4. Add the passata and tuna to the pan and stir everything together well.
5. Season with Italian herbs, sea salt and black pepper and simmer briefly until the sauce thickens slightly and the courgette is tender-crisp.
6. Serve hot.

Good to know

When it needs to be quick, this pan is worth its weight in gold. Warm, savoury and on the table without much effort. That's how I like simple everyday cooking.

Swaps

Tuna → tinned salmon (more omega-3 fatty acids) | Courgette → aubergine (more fibre) | Passata → chopped tomatoes (a little more texture and fibre) | Olive oil → ghee (stable at high heat for frying)

Allergens

Contains fish as an allergen. For children, serve it well chopped and mildly seasoned. Tuna is generally fine in pregnancy, but because of its mercury content it's usually only recommended in moderation.

Dairy-free recipes