Super Cheesy Tuna Melt Courgette Boats
with capers, lime & spicy green chili pepper4.5(188)
Calories
:
460 kcalProtein
:
27.3g proteinTotal
:
25 minutesDifficulty
:
MediumCalorie Smart
Extra Veggies
-30% carbs
High Protein
Allergens:
- Vis
- Melk (inclusief lactose)
Courgette boats are halved, hollowed-out courgettes filled with ingredients like cheese, grains, or protein before being baked, fried or grilled. They’re a versatile, low-carb way to pack in flavour and nutrients!
Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.
Ingredients
Serving amount
1 piece
Courgette
¼ piece
Green chili pepper
½ piece
Red onion
1 can
Tuna packed in oil
(Contains: Vis)
½ sachet(s)
Middle Eastern spice mix
50 g
Grated Gouda
(Contains: Melk (inclusief lactose))
10 g
Capers
50 g
Organic full-fat yogurt
(Contains: Melk (inclusief lactose))
¼ piece
Lime
Not included in your delivery
½ tablespoon
Olive oil
½ teaspoon
Wholegrain mustard
to taste
Salt and pepper
Nutrition Values
Energy (kJ)1924 kJ
Calories460 kcal
Fat32.1 g
Saturated Fat13.8 g
Carbohydrate14.2 g
Sugar10.6 g
Dietary Fiber4.2 g
Protein27.3 g
Salt2.4 g
Potassium540.3 mg
Calcium81.2 mg
Iron2.1 mg
Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.
Utensils
•Large Sautépan with Lid
•Bowl
Cooking Steps
1
- Halve the courgette lengthways and scoop out the flesh with a spoon; the hollowed-out courgette should have a border of around 0.5cm thickness.
- Heat a drizzle of olive oil in a large deep frying pan over medium-high heat.
- Fry the courgette face-down for 2 - 3 minutes, then turn it over and fry for another 2 - 3 minutes on the other side.
2
- Deseed the green chili pepper* and slice into thin rings.
- Finely chop the onion and set some aside to use later as garnish.
- In a bowl, combine the onion with the tuna, the yogurt, the Middle Eastern spices, half of the cheese and the mustard, along with half of the chili pepper and two thirds of the capers.
- Season to taste with salt and pepper.
*Take care, this ingredient is spicy! Use as preferred.
3
- Stuff the courgette with the tuna mixture and scatter over the rest of the cheese.
- Transfer the courgette to the same pan and cover with the lid. Fry for 3 - 4 minutes over medium-high heat, or until the cheese has melted (see Tip).
- Cut the lime into wedges.
Tip: use an extra pan if you are cooking for more than two people, or bake the courgette in the oven for 20 minutes at 200°C.
4
- Serve the courgette boats on plates.
- Garnish with the rest of the onion, capers and chili pepper.
- Serve with the lime wedges alongside.
