Baked Tuna Tomatoes Recipe

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Baked Tuna Tomatoes Recipe

(Tuna, blended with cheese and capers, makes a high-flavor filling for tomatoes, while

the cheese and breadcrumb topping adds an appetizing savory crunch)

Ingredients:  Serves 4, Oven: Preheated to 180C

8 medium tomatoes

2 teaspoons lemon juice

1 tablespoon olive oil

2 tablespoons water

1 small onion, peeled and chopped

1 medium carrot, peeled and finely diced

1 level tablespoon plain (all-purpose) flour

7 fl oz (200 ml) skimmed or low-fat milk

7 oz (200 g) tinned tuna in oil, drained and flaked

1 level teaspoon capers, rinsed and drained

3 level tablespoons fine breadcrumbs

1 level tablespoons grated Cheddar cheese

Freshly ground black pepper

Sprigs of fresh marjoram or oregano to garnish

 

Method:

Cut a slice off the top of each tomato and chop it finely.  Scoop out the tomato seeds and cores with a teaspoon, and discard.  Sprinkle the lemon juice inside the tomatoes and put them to drain upside-down on kitchen paper for 10 minutes, then pat dry.  Meanwhile, heat the oil and water in a frying pan and cook the onion, carrot and chopped tomato in it, covered, over a moderate heat, for about 5 minutes.  Uncover and continue cooking until all the water has evaporated.  Stir in the flour and cook for 1 minute, then gradually mix in the milk and bring to the boil, stirring continuously.  Cook for about 3 minutes, stirring, until the sauce thickens.  Take the pan off the heat and stir in the tuna, capers, 2 tablespoons of the breadcrumbs and half the Cheddar until thoroughly blended.  Season the mixture with pepper.  Fill the tomato cases with the tuna mixture and stand them in a baking dish in which they will fit snugly.  Sprinkle the remaining Cheddar and breadcrumbs over them and bake in the preheated oven for about 15 minutes, until golden brown on top.  Serve the tomatoes at once while piping hot, garnished with the sprigs of marjoram or oregano.

 

Nutrient Value Per Serving:

285 calories

17 g total fat (4 g saturated fat)

17 g carbohydrates

2 g fiber

355 mg sodium

 

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