Mediterranean Tuna Bake

Recently as I was developing recipes for my next installment of “The Koutala Volume 3, Greek-Inspired Fish Dishes”, I was thinking about some of my recipes which aren’t necessarily Mediterranean flavors, and how can I adapt some of the favorites into this volume. We Greeks, as well as many from the Mediterranean, eat a lot of fish. I don’t have to tell you the heath benefits of fish; rich in vitamins and high protein content, healthy, digestible fats, not to mention that eating fish regularly reduces your risk of heart attack, stroke, Alzheimers and other inflammatory ailments. We eat fish at least twice a week, and it’s most likely what I will order when I’m eating in a restaurant. (albeit not the laden in heavy batter and deep fried.)

I’m always looking to optimize nutritional content of my recipes as well as keep them flavorful, colorful and exciting. This Mediterranean Tuna Bake has everything you want in a dish reminiscent of those European flavors, a rainbow of colorful ingredients, and the added spaghetti squash is a nutritional powerhouse, replacing traditional noodles, but it’s just as creamy and comforting.

Yield: 6

Living Delish & Nutrish: Tina Wells

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Mediterranean Tuna Bake

Prep time: 30 MinCook time: 30 MinTotal time: 1 Hour

Ingredients

• 1 spaghetti squash
• Salt and pepper to taste
• 1 Tablespoon olive oil plus additional 2 Tablespoons to sauté vegetables
• 1/2 medium red onion, diced
• 1 or 2 garlic cloves, minced
• 1 large red pepper or 6 small multi color peppers
• 1 13 oz can artichoke quarters in water, rough chopped
• 2 Tablespoons capers
• 1/2 cup pitted kalamata olives, chopped
• 3 cans tuna
• 1 13 ounce can full fat coconut milk
• 2 Tablespoons tapioca starch

Method

Microwave the Spaghetti Squash

1. Cut the spaghetti squash in half and scoop out the seeds. Season each half with 1 Tablespoon olive oil, salt and pepper. 
2. Place into a bakeproof dish, cut sides down. Add 2 Tablespoons of water and cover tightly with plastic wrap. Microwave on high for 15 minutes. 
3. Remove from microwave and carefully remove plastic wrap (it will "shrink wrap" to the squash, and steam will collect underneath, which can cause serious burns.)
4. Scrape the strands out of the squash skins and place into a baking dish prepared with avocado or olive oil to prevent sticking when baking. Set aside and prepare the sauce.

Vegetable and Tuna Sauce

1. Preheat oven to 350ºF. 
2. In a large saute pan, heat the additional 2 Tablespoons of olive oil. Add the diced onion and pepper and sweat until softened but not yet caramelized. Add the garlic and stir until fragrant.
3. Roughly chop the artichoke quarters to break them down a bit, and add them to the onion and pepper mixture. Add the chopped kalamata olives and capers and stir to warm through and combine.
4. Pour the coconut milk into a small mixing bowl or measuring cup and add the tapioca flour. Stir to combine and dissolve. (Be cautious that the tapioca flour will settle, so be sure to stir again right before adding to the hot mix.
5. Add the coconut milk mixture and stir continuously until thickened. Remove from heat.
6. Flake the tuna in the cans and add to the mixture. Stir to completely coat.
7. Pour over the spaghetti squash and stir to mix into the strands, making sure everything has a nice coating of sauce.
8. Bake for 30 minutes, until slightly browned and bubbly. Remove from oven and allow to cool before scooping into bowls to serve.

https://livingdelishandnutrish.com/blog/mediterranean-tuna-bake

©Tina Wells Luxury Brands, LLC

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