Tuna & olive polpette with courgettes
Waitrose and Partners

Tuna & olive polpette with courgettes

Slide a pack of Essential Garlic Baguette into the oven or air fryer as this cooks, for a more substantial supper.

3 out of 5 stars(2) Rate this recipe
HealthyHigh protein1 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare10 mins
  • Cook10 mins
  • Total time20 mins

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Ingredients

  • 2 Essential Courgettes
  • 2 x 160g can Essential Tuna Chunks In Sunflower Oil
  • 50g Essential Cream Crackers, crushed to fine crumbs
  • 2 tbsp Essential Sliced Black Olives In Brine, drained
  • 2 Essential Free Range White Eggs, beaten
  • 25g pack flat leaf parsley, leaves only, finely chopped
  • 350g Loyd Grossman Tomato & Chilli Sauce

Method

  1. Cut the courgettes lengthways into thin slices, then into long thin strips (if you have a spiralizer or julienne peeler, use that). Drain the tuna, reserving the oil. Mash the fish, then mix with the crumbs, olives, eggs, ½ the parsley and seasoning. Shape into 20 balls, then set aside.

  2. Heat 2 tbsp of tuna oil in a frying pan, then add the tuna polpette and fry for 5 minutes, turning a few times, until golden. Nestle the courgette among the balls, sizzle for 2 minutes, then spoon in the sauce and 4-6 tbsp water.

  3. Simmer for 2 minutes, until piping hot throughout, then scatter with the remaining parsley, finish with a drizzle more oil, if liked, and serve.

Cook’s tip

Any remaining olives can be kept in their brine in a sealed container for up to 1 week. Add to salads, pizzas, pasta dishes or bread, scones and other savoury bake recipes.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,175kJ/ 281kcals

Fat

14g

Saturated Fat

2.9g

Carbohydrates

15g

Sugars

5.9g

Fibre

2.4g

Protein

22g

Salt

1.8g

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