Courgette and tuna loaf

Serves: 6

Time to make: 50 mins

Hands-on time: 10 mins

Ingredients

¾ cup couscous
¾ cup boiling water
3 spring onions, sliced
400g can tuna in spring water, drained
250g cottage cheese
2 medium-sized courgettezucchiniXszucchini, summer squashX, grated
1 lemon, finely grated zest
salt and pepper, to taste
1 large egg
Salad
6 tomatoes, diced
1 large cucumber, diced
1 small red onion, chopped
6 tablespoons light balsamic vinaigrette
1 lemon, zest, to garnish (optional)
fresh parsley, to garnish (optional)

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Instructions

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1 Preheat oven to 180ºC. Place couscous in a large bowl, then add boiling water. Stir then cover bowl with a plate or plastic wrap.

2 After about 5 minutes, fluff couscous with a fork. Add the remaining ingredients and stir to combine.

3 Line a 7-cup-capacity loaf tin with baking paper. Spoon loaf mixture into tin and roughly level the surface. Place in the middle of oven and bake for 40-45 minutes or until the centre is as firm as the edge when pressed gently.

4 Remove from oven and allow to cool for a few minutes. Remove from tin and garnish with lemon zest and parsley on top. Slice and serve with salad.

Nutrition Info (per serve)

Calories 253 cal

Kilojoules 1060 kJ

Protein 26 g

Total fat 7 g

Saturated fat 2 g

Carbohydrates 20 g

Sugar 8 g

Dietary fibre 4 g

Sodium 390 mg

Calcium 90 mg

Iron 2 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.