Healthy Tuna Bake (No Pasta)

This easy, healthy tuna bake in tomato sauce is made with butternut squash, spinach and a crumbly topping of feta.

Course Dinner, Lunch

Cuisine gluten free, healthy

Prep Time 20 minutes

Cook Time 30 minutes

Total Time 50 minutes

Servings servings

Calories 195kcal

450 grams butternut squash peeled, cubed weight, see *Notes below
1 onion finely chopped
2 garlic cloves finely chopped
1 bay leaf
225 grams canned tuna (2 small cans) in brine (reserve the brine from 1 can)
400 grams canned chopped tomatoes
2 tablespoons tomato puree
100 grams spinach finely chopped
100 grams 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

Preheat the oven to 375 F/ 190 C/ gas mark 5.
In a medium saucepan heat up 1 tablespoon of oil, add the bay leaf, garlic and onion and cook on a low heat for 3-4 minutes, stirring occasionally. Add the tomatoes, tomato puree, brine from 1 tuna tin, season to taste, cover and simmer for 7 minutes.
In the meantime in a large non-stick pan heat up 1 tablespoon of oil and fry the squash cubes on a high heat for about 7-8 minutes stirring often until softened and lightly browned. Remove from the heat and place in your oven dish.
In the same frying pan heat up the spinach and cook over a fairly high heat until reduced in size, for about 1 minute, stirring all the time. Stir the spinach mixture into the tomato sauce. Adjust the seasoning if necessary.
Spread the tuna over the squash, pour the sauce over the whole thing, top with feta, drizzle with 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.
Remove from the oven and serve. Garnish with parsley and enjoy with pasta, quinoa, potatoes, couscous, crusty bread or simply on its own.

Use tuna in water rather than oil (you will need to use some of the tuna water in the recipe).
The spinach needs to be fried very briefly. Once it wilts down it is ready to combine with the sauce.
*Tips for preparing the butternut squash.
Fry the butternut squash cubes (in a non-stick pan) until lightly browned and softened.
Serving: Serve with pasta, potatoes, rice, quinoa, couscous or slice of crusty bread (there'll be lots of sauce to soak up!). Sprinkle over fresh herbs, such as chives or parsley.
Best served immediately.
Refrigerate leftover 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 and reheat in the microwave.