Tuna Rice Bake Recipe

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Ingredients:

Serving

1 cup sour cream
1/4 cup parmesan cheese
1 tbsp fresh parsley, chopped
5 tbsp olive oil (for tomato sauce)
1 onion, finely chopped (for tomato sauce)
3 garlic cloves, crushed (for tomato sauce)
1 tsp oregano (for tomato sauce)
1 tsp basil (for tomato sauce)
1/2 tsp ground cloves (for tomato sauce )
3 bay leaves (for tomato sauce)
1/4 cup baby carrots, very finely diced (for tomato sauce)
2 tomatoes, diced
1 (400 g) can peeled roma tomatoes
1 tsp fresh ground pepper (for tomato sauce)
1 tsp salt (for tomato sauce)
1 tsp sugar (for tomato sauce)
370 g tuna chunks in oil (2 cans, for tuna rice)
8 champignon mushrooms, peeled and sliced (for tuna rice)
1 red capsicum, diced (for tuna rice)
1/2 cup green olives, halved (for tuna rice)
1/2 lemon , pulp and zest (for tuna rice)
1/2 tbsp dried basil (for tuna rice)
1/2 tbsp dried oregano (for tuna rice)
2 tbsp fresh parsley, chopped (for tuna rice)
1 tsp fresh ground pepper (for tuna rice)
2 garlic cloves, crushed (for tuna rice)
3 cups cooked brown rice
1/4 cup olive oil (for tuna rice)

Directions:

First make the tomato sauce, then the tuna rice mix.
Tomato sauce: Heat olive oil in medium large saucepan. Saute the onions till fragrant, then add oregano, basil, bay leaves, cloves, and a bit later then garlic.
Tomato sauce: add carrots and fresh tomatoes. Saute till tomatoes become tender and juicy.
Tomato sauce: add the canned roma tomatoes and stir. Pinch in salt, pepper, and sugar to taste. Lower heat and leave to simmer.
Preheat oven to 350 F or 180°C.
Tuna rice: mix all ingredients in a bowl, then transfer to a large rectangular casserole and even out its distribution.
Layer the tuna rice with sour cream, chunky tomato sauce, and cheese. Throw in the oven until the cheese is melted.
Garnish the finished product with fresh parsley.
Serving suggestion: excellent with an appetizer of pear salad with honey mustard dressing, and a dessert of lime sorbet with berry sauce. Serve with your choice of white or sparkling wine.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	821.65 Kcal (3440 kJ)
Calories from fat	483.1 Kcal
		% Daily Value*
Total Fat	53.68g	83%
Cholesterol	43.09mg	14%
Sodium	1593.38mg	66%
Potassium	621.34mg	13%
Total Carbs	48.24g	16%
Sugars	4.16g	17%
Dietary Fiber	6.2g	25%
Protein	38.53g	77%
Vitamin C	16.3mg	27%
Vitamin A	0.1mg	5%
Iron	2.1mg	12%
Calcium	283.1mg	28%

Amount Per 100 g
Calories	178.88 Kcal (749 kJ)
Calories from fat	105.18 Kcal
		% Daily Value*
Total Fat	11.69g	83%
Cholesterol	9.38mg	14%
Sodium	346.9mg	66%
Potassium	135.27mg	13%
Total Carbs	10.5g	16%
Sugars	0.91g	17%
Dietary Fiber	1.35g	25%
Protein	8.39g	77%
Vitamin C	3.5mg	27%
Iron	0.5mg	12%
Calcium	61.6mg	28%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

20.1

Points
22

PointsPlus

Good Points

saturated fat free,
low cholesterol

Bad Points

High in Sodium

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