Tuna and Tomato Pizza
Add canned tuna to a good tomato sauce, spread it on a ready-made pizza base and you have a delicious, healthy meal in no time at all. This tuna and tomato pizza makes a flavourful change from the usual cheese-laden pizzas.
1 onion, finely chopped
1 can (398 ml) chopped tomatoes
1⁄2 teaspoon dried oregano
1⁄8 teaspoon sugar
pepper to taste
2 ready-made thick pizza bases, about 300 g each
2 tablespoons tomato sauce
1 can (170 g) tuna in water, drained and flaked into chunks
4 teaspoons capers
8 black olives, pitted and sliced
fresh basil leaves to garnish
- Preheat the oven to 425ºF (220°C). Heat 1 teaspoon oil in a small saucepan. Add the onion and cook over medium heat for 4 minutes or until softened. Add the tomatoes and their juice, oregano, sugar and pepper. Bring to a boil, then leave to bubble for 10 minutes, stirring occasionally.
- Place the pizza bases on 2 baking sheets. Spread 1 tablespoon tomato sauce over each base. Spoon the tomato mixture over the pizzas, then lay the tuna over the top. Add the capers and sliced olives, and drizzle the remaining oil over the top.
- Bake the tuna and tomato pizzas for 10 minutes or until the bases are golden-brown and crisp. Garnish with the torn basil leaves and serve.
cooking time 25 mins
24 g protein
10 g total fat
2 g saturated fat
21 mg cholesterol
87 g total carbohydrate
13 g sugars
8 g fibre
1026 mg sodium
Canned tomatoes and tomato sauce are healthy ingredients. They are both rich sources of the phytochemical lycopene (other good sources include pink grapefruit, watermelon and guava), which can help to protect against several types of cancer and heart disease.