If you really want to optimise this meal, you can also blend in a couple of teaspoons of cold-pressed flaxseed oil into the yoghurt. You’re going to love our jacket potato fillings. This would be around one-third of the total calories present, making the meal less of a low-fat proposition. Reduce the temperature to 190°C, fan 170°C, gas mark 5 and bake for 1 hour or until the potatoes are tender and the skin is crisp and golden. These tuna and potato cakes are perfect for baby-led weaning but the whole family can enjoy them too. https://www.healthyfood.com/healthy-recipes/tuna-potato-bake Add the rest of the milk, about ¼ cup at a time, stirring after each addition until it is thickened and smooth. (Skip to recipe.). In a saucepan over low heat, melt the butter. and my favourite – a thick slather of hummus, warm roasted bell peppers & onions, balsamic glaze – yummmmmm! Sheet pan recipes are a reader favorite for sure! leftover sliced steak, crumbled hamburger patties, or sliced fried sausages. When is the best time to do Christmas food shopping? It will be good to enjoy for 3 to 4 days and is easily reheated in the microwave or oven. . These will supply useful amounts of both calcium and EFAs. Fold in drained tuna. Excellent, but stay away from tuna canned in oil. 120g of yoghurt provides around 250mg of calcium, making over 300mg in total. 2 Serves. No matter how you have to cook – food can always be ‘plain delicious!’. Sprinkle each potato liberally with salt. Alternatively, you could serve your potato with a mixed salad sprinkled with your favourite nuts and seeds. In a separate bowl, mash the potato insides with milk and butter. 28.9 g Cut up bite-sized pieces of bell peppers, onions, eggplants, mushrooms, zucchini, broccoli, cauliflower, brussels sprouts, carrots, parsnips, sweet potatoes, etc. Bake potatoes and then cut each in half lengthwise. Mix the tuna with the spring onion if using and enough mayonnaise to bind. If you stick to tuna in brine or spring water and don't lump on heaps of butter or mayo, this meal is also low in 'empty' fat calories. When you look at the nutrition, it's no wonder tuna and a baked potato is a popular meal. Lay the potatoes onto a baking dish, drizzle them with olive oil, then rub them all over to coat the skins with the oil. Sign up here and you’ll get a handy and useful kitchen tip along with each recipe, too. Join WW today and gain full access to all of our recipes and meal plans. Already a well-balanced and nutritious meal, just a few minor adjustments can really boost how beneficial it is for your body: Get my FREE Easy To Follow Healthy Eating Guide. Cooked potato and tuna are mixed together with spring onion, lime juice and coriander (cilantro). This perfectly complements the carbohydrate content of the potato. For flavour variations replace the tuna with salmon, creamed corn or crushed pineapple. Canned white tuna is usually albacore tuna, and may be labeled as such. Are there any nutritional gaps that can be filled though? Even better, less than 4g of these carbs come from sugars. 1 large. You can swap the canned tuna for canned salmon, chicken, or turkey. Cook and stir for 1 more minute. Halve the potatoes and scoop out the flesh into a second bowl, leaving a 1cm shell. Sprinkle over the remaining cheese and bake for 10 minutes until golden, then serve. Want to receive new Kitchen Frau recipes directly to your email? You don’t want to cook the peas too long, so they retain their bright green colour and fresh flavour. Cooked potato and tuna are mixed together with spring onion, lime juice and coriander (cilantro). They are then coated in fine breadcrumbs and lightly fried or baked. Avoid adding large amounts of mayo, butter or margarine, Very good - tuna and a baked potato offers a near-perfect sports nutrition meal. They are then coated in fine breadcrumbs and lightly fried or baked. Return the casserole to the oven. Add some crushed potato chips to the top layer for extra crunch. Bake, uncovered, for 10 to 15 minutes longer, until hot and bubbly. A steaming baked potato, fluffy on the inside and crackly-crusted on the outside, smothered in a creamy sauce studded with chunks of tuna and bright green peas – heaven. Combine the mayonnaise, cheese, hot sauce, and mustard; spread the mixture over the tuna layer. Chuck the potato in the microwave and by the time you've opened the can of tuna and laid the table, it's just about ready to serve. Pile into the potato skins and add extra cheese on top if you'd like. Preheat the oven to 200°C/400°F/180°C Fan/Gas Mark 6. Just a few delicious ingredients piled on top and you have a healthy and comforting meal. And for good reason! Taste and add more salt, pepper, or cayenne if the sauce needs it. Tuna canned in oil still has the same protein content, but in the same portion, you'll also get around 12g of fat. And because it’s such a firm favourite, almost everyone will have their own special way of rustling one up. Put the shells on a baking sheet. Beyond gluten-free. Wash the potatoes and pat them dry with a paper towel. 2 In a soup pot, fry onion and garlic in oil for 30 seconds. There's also plenty of fibre too - nearly 7 grams. Even a large potato supplies less than 0.3g of fat. Very good - tuna and a baked potato offers a near-perfect sports nutrition meal. Cooking and prep time does NOT include the time for baking the potatoes since the time varies greatly depending on whether you use the oven, microwave or crock pot for baking the potatoes initially. Reduce the oven temperature to 180°C, fan 160°C, gas mark 4. This makes a layered dish with the scalloped potatoes on the bottom, then a layer of creamed tuna… Mix half a can of drained tuna with 2 tbsp of fat free Greek yoghurt and 1 tbsp of harissa and mix well. But the baked potato is also a fantastic vehicle for a myriad of delicious toppings; ones made specially for it (like this Creamed Tuna), or bits and pieces scavenged from the fridge and pantry, or leftovers from dinner the night before. Load on to your baked potato. Sprinkle with a little sea salt – this helps make the potato skin nice and crispy – and bake for 1 to 1¼ hours or until the potato is nice and tender. These tuna and potato cakes are perfect for baby-led weaning but the whole family can enjoy them too. In addition to adding onions to the scalloped potato layer, you might also add defrosted frozen peas and diced carrots. The humble potato becomes the star attraction on the plate. I'm not a tuna salad lover so I wasn't sure about this recipe when I first ran across it but since there's no mayo, it's not anything like tuna salad -- at least not to me. Training and Recovery. ½ cup. 170g of tuna provides more than 120ug of this important protective mineral. Is a baked potato with tuna healthy? Vegetables, chopped, e.g. As well as being healthy, this is a terrific comfort meal. Well, scanning down the nutrient lists, there's only 60mg of calcium present. in any combination that appeals to you. Please log in again. Spread a pat of butter over the cut halves, then spoon a heaping helping of the creamed tuna onto the potatoes. Feel free to adjust the milk and butter to your liking. Furthermore, if you look at the mineral content you can see that the humble potato doesn't disappoint here either. Leftover baked potatoes also make the best fried potatoes when diced and pan-fried in bacon fat or butter until golden and crispy, with lots of salt and pepper. When you’ve got a steaming baked potato as your base, you can let your culinary imagination go wild with the toppings.