Tuna and corn pots

This is modern-day comfort food, combining an interesting fusion of tuna and mixed vegetables in sauce with a crisp topping of bread cubes, tangy feta and diced tomatoes.

Tuna and corn pots
Tuna and corn pots
Servings Prep Time Cook Time
4servings 15minutes 25minutes
Servings Prep Time
4servings 15minutes
Cook Time
25minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Preheat the oven to 425°F (220°C). Place the beans in a pot and cover with boiling water, then bring back to a boil and cook for 3 minutes. Drain and set aside.
  2. Mix the cornstarch with the water from the tuna in the same pot. Stir with a whisk until smooth, then stir in the milk. Bring to a boil, whisking vigorously until the sauce is thickened and smooth. Remove the pan from the heat.
  3. Use a spoon to stir the corn into the sauce, then stir in the scallions, beans and tuna. Season to taste. Divide this mixture among four individual ovenproof soufflé or gratin dishes, each about 300 ml capacity. Alternatively, turn the mixture into a 1.5 litre ovenproof dish.
  4. Mix the tomatoes, feta cheese and olive oil together in a bowl. Stir in the diced bread until thoroughly combined. Pile this mixture on top of the tuna sauce, pressing it on gently with your fingers so that it will stay in place without squashing the topping.
  5. Bake the tuna and corn pots for 15 minutes or until the bread is browned and crisp, the cheese has softened and the tomatoes are lightly cooked. Underneath, the tuna mixture should be bubbling and piping hot. Serve at once.
Recipe Notes

Cook's tip: For an extra cheesy taste, grate some cheddar or Parmesan cheese over the top of each pot before cooking them.

Each serving: 25 g protein, 15 g fat of which 6 g saturates, 40 g carbohydrate, 8 grams fibre, 411 Calories