Bubble and squeak with sweetcorn and tuna

This is a tasty, zesty recipe that contains all of your 5-a-day and is gluten-free.

Serves: 4

Time to make: 25 mins

Ingredients

More weights & measures

800g waxy potatoes, scrubbed and cut into chunks
4 corn sweetcornXcobs
1 tablespoon olive oil
1 onion, peeled and diced
2 cloves garlic, peeled and finely chopped
2 x 185g cans tuna in springwater, drained
1¾ cups cored and chopped tomatoes
6 cups mesclun
¼ cup chopped fresh parsley
2 tablespoons lemon-infused olive oil (see tip)

Instructions

Stay Awake

1 In a large pot of cold, salted water, place potatoes. Bring to the boil and simmer for 8-10 minutes until softened. Drain and allow to dry.

2 Meanwhile, bring another large pot of water to the boil. Add corn cobs and cook for about 2 minutes. Remove from pot and carefully remove kernels in strips with a sharp knife.

3 In a large frying pan, heat oil over medium. Cook onion and garlic until translucent. Add potatoes and crush lightly, using the back of a spoon or spatula. Fry for about 5 minutes, until lightly browned. Transfer to a large bowl.

4 Add tuna, corn, tomato, mesclun and parsley and toss to combine. Transfer to a large serving platter and drizzle with lemon oil. Season and serve.

Variations

Make it low FODMAP: Reduce corn to ½ cob per person. Substitute onion with 1 cup diced green leek tips and garlic with garlic-infused oil.

HFG tip

Lemon-infused olive oil can be found in the oil section of the supermarket, or make your own.

NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.

Nutrition Info (per serve)

Calories 463 cal

Kilojoules 1940 kJ

Protein 30 g

Total fat 15 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 18 g

Dietary fibre 13 g

Sodium 190 mg

Calcium 130 mg

Iron 4 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.