Stuffed courgette with tuna
<p>These Mediterranean stuffed courgettes combine the savoury flavour of tuna with the fresh zing of capers and lemon. A simple, light dish perfect for lunch, as a side, or a light dinner.</p>
<p><em>Serves: 4<br>Preparation: 15 minutes<br>Oven time: 20–25 minutes<br>Total time: 40 minutes</em></p>
<p><strong>Ingredients:</strong></p>
<ul>
<li>2 large courgettes</li>
<li>2 tins of tuna in oil (150 g each)</li>
<li>2 tablespoons capers</li>
<li>1 red onion</li>
<li>Juice of ½ lemon</li>
<li>2 tablespoons olive oil</li>
<li>50 g breadcrumbs or panko</li>
<li>1 clove garlic, finely chopped</li>
<li>Salt and pepper to taste</li>
<li>½ bunch fresh parsley</li>
</ul>
<p><strong>Preparation:</strong></p>
<ol>
<li>Drain the tuna.</li>
<li>Peel and finely chop the red onion.</li>
<li>Peel and finely chop the garlic.</li>
<li>Wash and finely chop the parsley.</li>
</ol>
<p><u>Step 1: Prepare the courgettes</u></p>
<ol>
<li>Preheat the oven to 200°C.</li>
<li>Cut the courgettes in half lengthwise and scoop out the flesh with a spoon. Reserve the flesh.</li>
<li>Place the courgette halves on a baking tray, brush with a little olive oil, and bake for 10 minutes to soften slightly.</li>
</ol>
<p><u>Step 2: Make the filling</u></p>
<ol>
<li>Heat 1 tablespoon of olive oil in a pan and sauté the onion and garlic until translucent.</li>
<li>Finely chop the reserved courgette flesh and add to the pan. Cook until the moisture evaporates.</li>
<li>In a bowl, mix the tuna, capers, lemon juice, cooked courgette mixture and half the breadcrumbs. Season with salt and pepper.</li>
</ol>
<p><strong>Step 3: Fill the courgettes</strong></p>
<ol>
<li>Stuff the pre-baked courgette halves with the tuna mixture.</li>
<li>Sprinkle the remaining breadcrumbs on top for a crunchy finish.</li>
</ol>
<p><strong>Step 4: Bake</strong></p>
<ol>
<li>Bake for 15 minutes or until golden on top and the courgettes are tender.</li>
</ol>
<p><strong>Step 5: Serve</strong></p>
<ol>
<li>Garnish with fresh parsley and serve warm with a crisp salad or some crusty bread.</li>
</ol>
<p><strong>Tips:</strong></p>
<ul>
<li>Add a pinch of chilli for extra heat.</li>
<li>No breadcrumbs? Use grated Parmesan as a topping.</li>
<li>Finish with a drizzle of balsamic vinegar for extra flavour.</li>
</ul>
<p><em>Serves: 4<br>Preparation: 15 minutes<br>Oven time: 20–25 minutes<br>Total time: 40 minutes</em></p>
<p><strong>Ingredients:</strong></p>
<ul>
<li>2 large courgettes</li>
<li>2 tins of tuna in oil (150 g each)</li>
<li>2 tablespoons capers</li>
<li>1 red onion</li>
<li>Juice of ½ lemon</li>
<li>2 tablespoons olive oil</li>
<li>50 g breadcrumbs or panko</li>
<li>1 clove garlic, finely chopped</li>
<li>Salt and pepper to taste</li>
<li>½ bunch fresh parsley</li>
</ul>
<p><strong>Preparation:</strong></p>
<ol>
<li>Drain the tuna.</li>
<li>Peel and finely chop the red onion.</li>
<li>Peel and finely chop the garlic.</li>
<li>Wash and finely chop the parsley.</li>
</ol>
<p><u>Step 1: Prepare the courgettes</u></p>
<ol>
<li>Preheat the oven to 200°C.</li>
<li>Cut the courgettes in half lengthwise and scoop out the flesh with a spoon. Reserve the flesh.</li>
<li>Place the courgette halves on a baking tray, brush with a little olive oil, and bake for 10 minutes to soften slightly.</li>
</ol>
<p><u>Step 2: Make the filling</u></p>
<ol>
<li>Heat 1 tablespoon of olive oil in a pan and sauté the onion and garlic until translucent.</li>
<li>Finely chop the reserved courgette flesh and add to the pan. Cook until the moisture evaporates.</li>
<li>In a bowl, mix the tuna, capers, lemon juice, cooked courgette mixture and half the breadcrumbs. Season with salt and pepper.</li>
</ol>
<p><strong>Step 3: Fill the courgettes</strong></p>
<ol>
<li>Stuff the pre-baked courgette halves with the tuna mixture.</li>
<li>Sprinkle the remaining breadcrumbs on top for a crunchy finish.</li>
</ol>
<p><strong>Step 4: Bake</strong></p>
<ol>
<li>Bake for 15 minutes or until golden on top and the courgettes are tender.</li>
</ol>
<p><strong>Step 5: Serve</strong></p>
<ol>
<li>Garnish with fresh parsley and serve warm with a crisp salad or some crusty bread.</li>
</ol>
<p><strong>Tips:</strong></p>
<ul>
<li>Add a pinch of chilli for extra heat.</li>
<li>No breadcrumbs? Use grated Parmesan as a topping.</li>
<li>Finish with a drizzle of balsamic vinegar for extra flavour.</li>
</ul>
