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Tuna cassoulet

by wiki
10 April, 2019
in Lower gi, Vegetarian
0
Tuna cassoulet
Tuna cassoulet
  • 0:25 Prep
  • 0:50 Cook
  • 4 Servings
  • Advanced

Try our version of the French classic with this tasty tuna cassoulet.

Ingredients

  • 2 tablespoons olive oil
  • 1 leek (white part only), thinly sliced
  • 1 carrot, finely chopped
  • 1 celery stalk, finely chopped
  • 400g can chopped tomatoes
  • 2 x 400g cans cannellini beans, rinsed
  • 200ml Massel chicken style liquid stock
  • 1 tablespoon Dijon mustard
  • 2 x 200g yellowfin tuna fillets
  • 1 cup (50g) panko breadcrumbs (see Notes)
  • 1 garlic clove, crushed
  • 1 tablespoon finely chopped flat-leaf parsley

Method

  • Step 1
    Heat 1 tablespoon oil in a pan over medium-low heat. Cook leek, carrot and celery for 10 minutes, stirring, until softened. Add tomato, beans and stock and simmer over medium heat for 20 minutes until slightly reduced, then stir in mustard.
  • Step 2
    Preheat the oven to 200C. Lightly oil 4 individual baking dishes or ramekins.
  • Step 3
    Heat a lightly oiled pan over high heat. Sear tuna for 1 minute each side. Cut into bite-sized pieces. Layer beans, then tuna, then more beans in the dishes.
  • Step 4
    Lightly mix panko, garlic, parsley and 1 tablespoon oil, then scatter on top. Bake for 20 minutes until golden and bubbling. Serve with a salad.
  • High fibre
  • High protein
  • Low carb
  • Low kilojoule
  • Low sugar
  • Lower gi

Nutrition

  • 1799 kj

    Energy

  • 12g

    Fat Total

  • 2g

    Saturated Fat

  • 14g

    Fibre

  • 40g

    Protein

  • 45mg

    Cholesterol

  • 505.8mg

    Sodium

  • 6g

    Carbs (sugar)

  • 34g

    Carbs (total)

All nutrition values are per serve

Notes

Japanese breadcrumbs, from Asian food shops. Substitute dry breadcrumbs.

  • Author: Jill Dupleix
  • Image credit: Brett Stevens
  • Publication: Taste.com.au

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