Tuna Fish Casserole : Low Carb

I checked my kitchen cupboard - yes, there is a can of tuna in it, and except for some celery stalks ... which I will be adding to my shopping list, I'm all set to try out this recipe suggestion. It may be of interest to you too, read on and see ...

Tip - 'Canned tuna can be such a a life-saver when fridge and freezer are empty. Try to choose high-quality, MSC - labelled tuna fish - preferably in olive oil instead of sunflower oil.' 

Ingredients
Serves Four

5g carb per serving
2 oz. / 50 g butter
1 yellow (white) onion
1 green bell pepper
5 1⁄3 oz. / 150 g celery stalks
1 lb / 450 g tuna in olive oil, drained
1 cup / 225 ml mayonnaise
4 oz. / 110 g freshly shredded/grated parmesan cheese
1 teaspoon chili flakes
salt and pepper

Serve With

6 oz. / 175 g baby spinach
4 tablespoons olive oil

Please find cooking instructions on Diet Doctor site here

Did you know that, "Tuna is a member of the mackerel family, tuna are mainly found in the world's warmer oceans. They can grow to a huge size (up to 700kg) and their meaty flesh is distinctively flaky and firm with a rich, strong flavour, the consequence of its comparatively high oil content. Tuna is mainly sold as steaks. It dries out quite quickly, so should be cooked very briefly over a high heat; marinated before cooking; or simmered in a sauce.

Tuna is available all year round, but at their best when in season, starting from May going through to early September (according to variety).

Choose the best - as tuna are oily, they go off quickly, so need to be very fresh. When buying tuna steaks, look for those that have been trimmed neatly, with firm, dense red or dark red flesh and a meaty aroma. Avoid those with strong discolouration around the bone, or which have a dull, brownish cast. Thicker-cut steaks will stay juicier during the cooking process.

Tuna is also available tinned. Albacore is one of the best types sold this way. Skipjack (which, like bonito, is a somewhere between tuna and mackerel, but classed as a tuna) is the most commonly tinned variety. Tinned tuna is available packed in water, brine, vegetable oil or olive oil (with the last being the best).

When preparing Tuna - the steaks should not be washed before cooking - just pat them dry with some kitchen paper. Tinned tuna should be drained before use.

With regard to storing Tuna, if it's fresh tuna, remove any packaging, wipe with kitchen paper, put on a plate, then cover with cling-film and put on the bottom shelf of the fridge. Consume within a day. Tinned tuna should be stored in a cool, dark place. After opening, it should be transferred to a non-metal, airtight container and kept in the fridge for up to 24 hours.

You may cook Tuna by Barbecue, grill or pan fry (up to 2 minutes each side), by Bake, wrapped in oiled foil (10-15 minutes), by Braise (10-15 minutes).
Some alternatives to Tuna are herring, tilapia or mackerel."
Read these words and more here

A variety of recipe ideas and articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan