Super Cheesy Tuna Melt Courgette Boats

Name: Super Cheesy Tuna Melt Courgette Boats with capers, lime & spicy green chili pepper
Total time: 25 min
Yield: 2
Cuisine: American
Ingredients: 2 piece Courgette; ½ piece Green chili pepper; 1 piece Red onion; 1 can Tuna packed in oil; 1 sachet(s) Middle Eastern spice mix; 100 g Grated Gouda; 20 g Capers; 100 g Organic full-fat yogurt; ½ piece Lime; 1 tablespoon Olive oil; 1 teaspoon Wholegrain mustard; to taste Salt and pepper

with capers, lime & spicy green chili pepper

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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!

Tags:

Calorie Smart

•Extra Veggies

•-30% carbs

•High Protein

Allergens:

Vis

•Melk (inclusief lactose)

The quantities provided above are averages only.

Always refer to the product label for the most accurate information about ingredients and allergens

Total25 minutes

Cooking Time25 minutes

DifficultyMedium

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

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.

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.

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.