Mediterranean Diet Classic Tuna Pie
Indulge in the wholesome flavors of the Mediterranean with this Mediterranean Diet Classic Tuna Pie, a healthy twist on a comforting classic. Packed with nutrient-rich ingredients like zucchini, red bell pepper, cherry tomatoes, and protein-filled canned tuna, this pie is elevated with the briny goodness of olives, the tangy creaminess of feta cheese, and a medley of fragrant herbs. Bound with a light and nutritious egg and whole grain flour base, this dish bakes to golden perfection in just 30 minutes. Perfect for lunch, dinner, or meal prepping, this easy-to-make pie is as delicious served warm as it is at room temperature and pairs wonderfully with a crisp side salad. Ideal for Mediterranean diet enthusiasts or anyone seeking a vibrant, well-balanced meal, this savory tuna pie is sure to become a household favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 garlic cloves, minced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 300 grams canned tuna in olive oil, drained
- 150 grams cherry tomatoes, halved
- 50 grams olives, pitted and sliced
- 100 grams feta cheese, crumbled
- 3 large egg, beaten
- 100 grams whole grain flour
- 100 milliliters milk
- 1 teaspoon oregano, dried
- 0.5 teaspoon black pepper
- 0.5 teaspoon salt
- 2 tablespoons parsley, chopped
Instructions
Preheat your oven to 180°C (350°F).
In a large skillet, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic, red bell pepper, and zucchini to the skillet. Cook until the vegetables are softened, approximately 7 minutes.
Remove the skillet from heat, and stir in the drained tuna, cherry tomatoes, sliced olives, and crumbled feta cheese. Mix well to combine the ingredients.
In a large mixing bowl, whisk together the beaten eggs, whole grain flour, and milk until smooth.
Add the oregano, black pepper, and salt to the egg mixture, and mix to combine.
Gently fold the tuna and vegetable mixture into the egg mixture.
Grease a 9-inch pie dish with a bit of olive oil, then pour the tuna mixture into the dish, spreading it evenly.
Bake in the preheated oven for 25 to 30 minutes or until the pie is set and golden on top.
Remove from the oven, sprinkle with chopped parsley, and let it cool slightly before slicing.
Serve warm or at room temperature, ideally with a side salad for a complete meal.
Nutrition Facts
Calories |
333 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.9 g | 22% | |
| Saturated Fat | 5.5 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 136 mg | 45% | |
| Sodium | 665 mg | 29% | |
| Total Carbohydrate | 21.8 g | 8% | |
| Dietary Fiber | 3.8 g | 14% | |
| Total Sugars | 5.0 g | ||
| Protein | 24.5 g | 49% | |
| Vitamin D | 1.9 mcg | 10% | |
| Calcium | 153 mg | 12% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 558 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
