Spanish bake for one

Photographer: HFG staff

This Spanish bake proves dining alone doesn't have to mean beans on toast. This is a quick, tasty recipe that's simple to make.

Serves: 1

Time to make: 40 mins

Hands-on time: 15 mins

Ingredients

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Oil spray
1/4 red onion, finely chopped
1 spring onion, finely chopped
1/4 red capsicum, diced
3/4 cup cooked potatoes, sliced
200g can chopped tomatoes
1/2 x 185g can tuna in spring water, drained
1 tablespoon chopped coriandercilantroX
1 egg
Fresh parsley, chopped, to garnish
Salad made with baby spinach, to serve

Instructions

Stay Awake

1 Preheat the oven to 180ºC/fan 160°C/gas 4. Spray a frying pan with oil and cook red and spring onion and capsicum over a medium heat for 5 min until softened.

2 Add the potatoes, tomatoes, tuna and coriander to the pan. Cook for a further 2 min.

3 Spoon the mixture into a small ovenproof dish, then make a well in the centre and break the egg into it. Bake for 20 min. Garnish with the parsley and serve immediately with a baby spinach salad.

Nutrition Info (per serve)

Calories 237 cal

Kilojoules 992 kJ

Protein 22.5 g

Total fat 3.2 g

Saturated fat 0.4 g

Carbohydrates 31.8 g

Sugar 10.1 g

Dietary fibre 5 g

Sodium 197 mg

Calcium 57 mg

Iron 1.8 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.