Zucchini and Tuna Bake

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Introduction:
Zucchini and Tuna Bake is a healthy and flavorful dish that’s perfect for a weeknight dinner. This recipe combines tender zucchini, protein-packed tuna, and a creamy, cheesy sauce to create a comforting casserole that’s easy to prepare and delicious to eat.

Ingredients:

  • 4 medium zucchinis
  • 2 cans (5 oz each) tuna in water, drained
  • 1 cup shredded mozzarella cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup mayonnaise
  • 1/2 cup sour cream
  • 1 small onion, finely chopped
  • 2 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt
  • 1/4 cup breadcrumbs (optional for topping)
  • 2 tablespoons olive oil

Optional Additions:

  • 1/4 cup chopped bell peppers for extra flavor and color
  • 1/4 cup chopped black olives
  • Red pepper flakes for a spicy kick

Instructions:

  1. Preheat the Oven:
  • Preheat your oven to 375°F (190°C). Grease a 9×13 inch baking dish with a bit of olive oil.
  1. Prepare the Zucchinis:
  • Wash the zucchinis and cut them into thin slices or small cubes. Place the zucchini slices/cubes in a large bowl.
  1. Prepare the Tuna Mixture:
  • In a medium bowl, combine the drained tuna, chopped onion, minced garlic, mayonnaise, sour cream, dried oregano, dried basil, salt, and pepper. Mix well until all ingredients are evenly combined.
  1. Assemble the Bake:
  • Add the tuna mixture to the bowl with the zucchini slices/cubes and mix until the zucchini is evenly coated.
  • Transfer the zucchini and tuna mixture into the greased baking dish. Spread it out evenly.
  • Sprinkle the shredded mozzarella cheese and grated Parmesan cheese evenly over the top of the zucchini and tuna mixture.
  • If using breadcrumbs, sprinkle them over the top for a crunchy finish.
  1. Bake:
  • Bake in the preheated oven for 25-30 minutes, or until the zucchini is tender and the cheese is melted and golden brown.
  1. Serve:
  • Remove the bake from the oven and let it cool slightly before serving. Garnish with fresh herbs like parsley or basil if desired.

Tips for Success:

  • Make sure to drain the tuna well to avoid excess moisture in the bake.
  • If you prefer a lighter dish, you can use Greek yogurt instead of mayonnaise.
  • Adjust the seasonings to your taste; you can add more herbs or spices as desired.

Nutritional Estimate (per serving, assuming 6 servings):

  • Calories: 230
  • Protein: 20g
  • Carbohydrates: 7g
  • Fat: 14g
  • Fiber: 2g
  • Sugar: 4g

Recommendation:
This Zucchini and Tuna Bake is a versatile dish that pairs well with a simple green salad or a side of roasted vegetables. It’s also a great option for meal prep, as it reheats well in the oven or microwave. Enjoy this nutritious and comforting casserole for a delicious and satisfying meal!

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