A easy to make healthy Ratatouille and tuna steak recipe. The ratatouille also goes well with chicken and other meat dishes too. And can be frozen.
Ratatouille is such a great, nutritious, vegetable side dish, that I like to make a batch of it at a time and have it stored in the freezer for days when I know I am going to be busy at work and I am too tired in the evening to do much more other than heating something up in the microwave and grilling or oven cooking something quick to go with it.
On Friday’s, I like to take a walk at lunchtime from work to The Fish Plaice in Glasgow where the selection of seafood delights is amazing, fresh and at great prices too. Even better, on this occasion, when I had this recipe in mind for our dinner, was the fact that I only had £6.30 on me and the price of the 2 tuna steaks was a little over £7.00, but the guy serving me let me off with the extra! Now that wouldn’t happen in a supermarket!! Plus I was pleased as it brought the “true Scot” in me. Careful with money. 🙂
Ratatouille is particularly low in cholesterol and sodium and is also an excellent source of dietary fibre and other essential vitamins and minerals. I know I normally go on about reducing calories from oil and using a low calorie oil spray (which you can and it does not alter the outcome of my recipe) but I like to add just enough here to give it that Mediterranean twist.
The tuna steaks provide the protein element to the meal with tuna being rich in omega 3 fats which are attributed to helping to lower the risk of cardiovascular disease.
- 2 tbsp. olive oil
- 1 large onion, sliced.
- 2 cloves garlic chopped finely
- 3 medium courgettes sliced moderately finely then quarter the slices.
- 2 aubergines sliced moderately finely then quarter the slices.
- 4 roughly chopped medium sized ripe peeled tomatoes.
- 1 red pepper core removed and cut into strips
- 3 tbsp. tomato puree
- Freshly ground pepper
- 2 tuna steaks about 200g each
- In a large casserole dish / saucepan heat the olive oil.
- Sauté the onion and garlic for 2 – 3 minutes.
- Add the courgette and aubergine slices and cook with the onion and garlic stirring frequently for 3 – 4 minutes.
- Add the chopped tomatoes and strips of pepper to the rest of the ingredients and stir frequently for 3 – 4 minutes.
- Stir in the tomato puree and season with salt and pepper. Go easy on the seasoning though.
- Cover pan; reduce the heat to a low setting and cook covered for 45minute to 1 hour, stirring occasionally to make sure the mixture does not stick.
- Once completely cooked, season to taste.
- Grill the fish in a grill pan and then serve with the ratatouille
I used my grill pan to cook 2 thick tuna steaks over a moderate heat, turning frequently to ensure cooking was throughout but the fish was not burned.
Ratatouille goes equally well with a whole range of other meats such as chicken or chops. It is also ideal as a vegetarian main dish. Plus I’ve also read that many people enjoy it for breakfast! We only used a portion each here with our tuna steaks which meant that we still have 4 portions frozen.
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