Name: Healthy Tuna Bake (No Pasta)
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Ingredients: 1 pound butternut squash (peeled, cubed weight, see *Notes below); 1 onion (finely chopped); 2 garlic cloves (finely chopped); 1 bay leaf; 7.94 ounces tuna (2 small cans) (in brine (reserve the brine from 1 can)); 1x14.11oz can chopped tomatoes; 2 tablespoons tomato puree; 3.53 ounces spinach (finely chopped ); 3.53 ounces feta (crumbled or cubed); 2 tablespoons olive oil (plus more for drizzling); ½ teaspoon fine sea salt (plenty of pepper and paprika for sprinkling on top (optional)); Fresh parsley or chives for garnish (plus paprika for sprinkling on top)

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This easy, healthy tuna bake in tomato sauce is made with butternut squash, spinach and a crumbly topping of feta. It's quick and easy to make and a delicious way to serve canned tuna.

Easy tuna bake with butternut squash, spinach and feta and chopped herbs on white plate.

This healthy tuna bake with tomato sauce is brimming with vegetables, full of flavour and has under 200 calories per serving. The ingredients are a combination of tangy, savoury and sweet flavours which together produce a delicious dish.

For the topping I used (a moderate amount of) feta cheese which becomes soft and mellow when roasted and makes a delicious addition to this dish.

The advantage of making a tuna bake without pasta is that it becomes extremely flexible. You could serve it with either pasta, quinoa, rice, potatoes, couscous or even on its own if you are looking for a low carb version of this classic.

Healthy tuna bake ingredients and substitutions

Tuna: use the fish as well as some of the brine.
Tomatoes: from a can.
Tomato puree: adds richness to the sauce.
Onion: use any.
Garlic.
Bay leaf.
Spinach: fresh is best.
Butternut squash: use another squash variety or sweet potato if preferred.
Feta: crumbled or cubed.
Olive oil.

Tuna bake ingredients in individual dishes. — Healthy tuna bake ingredients.

What type of tuna to use

Use tuna chunks in brine (or spring water) rather than in oil. This is mainly because you will need to add some of the brine into the casserole. Another advantage of using tuna in water rather than oil is keeping the calories down (you might also like my healthy, creamy tuna pate).

Equipment you need

Large non-stick pan for frying the butternut squash.
Medium saucepan with lid for making the tomato sauce.
Medium size casserole dish (5-6 cm /2 inches deep).

Step-by-step recipe instructions

Preheat the oven to 375 F/ 190 C/ gas mark 5.

1.To make the sauce start by frying the onion and garlic with 1 tablespoon of oil and the bay leaf for 3-4 minutes until softened, stirring occasionally.

Chopped onions and bay leaf inside large pot with spoon.

2. Add the tomatoes, tomato puree, brine from 1 tuna can, season, cover and cook gently for about 7 minutes.

Tomato sauce with bay leaf and spoon in large saucepan.

3. In the meantime fry the butternut squash in 1 tablespoon of oil over a fairly high heat for about 7-8 minutes until softened and lightly browned. (Alternatively roast the squash).

4. Place in the casserole dish. In the same pan heat up the spinach and cook for about a minute until it's reduced in size.

Cubed squash inside white oval casserole dish.

5. Add the spinach mixture into the tomato sauce and stir well to combine (remove the bay leaf). Adjust the seasoning if necessary.

Tomato sauce with spinach mixture in large pot with spoon.

6. Scatter the tuna chunks over the squash.

Tuna chunks scattered over squash cubes inside white oval casserole dish.

7. Spoon the tomato sauce over the tuna, scatter over the feta, drizzle a little oil, sprinkle some paprika and bake in the centre of the oven for 30 minutes. If the feta starts to brown too much cover loosely after 20 minutes.

Tomato casserole with crumbled feta on top inside white oval dish.

8. Remove your tomato tuna bake from the oven and serve!

Serving suggestions

Serve this recipe with pasta, potatoes, rice, quinoa, couscous or a slice of crusty bread (there'll be lots of sauce to soak up!). Sprinkle fresh herbs, such as chives or parsley over the top just before serving.

Can I make this recipe ahead

Yes, you can! This is what I love about this tomato tuna bake. You can prepare the entire dish the night before and bake the next day.

No pasta tuna bake in white oval casserole dish with spoon, blue-and-white cloth and parsley on oven tray.

Top tips for making tuna bake without pasta

Use tuna in water rather than oil (you will need to use some of the water in the recipe).
The spinach needs to be fried very briefly. Once it wilts it is ready to combine with the sauce.
Fry cubed butternut squash until lightly browned and softened before placing in the casserole dish.
To save time you can cook the tomato sauce and butternut squash simultaneously.
Best served immediately.
Refrigerate leftover low carb tuna bake in an airtight container for up to 3 days.
Freezing: Once cooled transfer into an airtight container and freeze for up to 3 months. To defrost place in the fridge overnight then reheat in the microwave.

Tuna bake with butternut squash, spinach and feta on white plate with partial view of white bowl with pasta and casserole dish.

Why not check out ALL my healthy, easy meal ideas!

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Comments

5 from 4 votes (2 ratings without comment)

Healthy Tuna Bake (No Pasta)