Tuna quick bake

Name: Tuna quick bake
Total time: 1500 s
Yield: 2 people
Cuisine: South African
Ingredients: 2 cans tuna in brine or drained; 1 onion chopped; 300 ml Parsley sauce; 1 tsp Worchester sauce; Pinch salt (sea / Himalayan) if desired; Pinch Pepper; Knob low-fat spread; 225 g fresh brown breadcrumbs; 1 – 2 tsp of finely chopped parsley; 25 g low fat spread; 25 g whole wheat flour; 275 ml low fat milk; Pinch salt (sea / Himalayan) if desired; Pinch Pepper

Mariska van Wyk @01Vanilla

Low FODMAP Recipe

Mariska van Wyk @01Vanilla

Low FODMAP Recipe

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Ingredients

20-25min

2 people

2 canstuna in brine or drained
1onion chopped
300 mlParsley sauce
1 tspWorchester sauce
Pinchsalt (sea / Himalayan) if desired
PinchPepper
Knoblow-fat spread
225 gfresh brown breadcrumbs
Parsley sauce
1– 2 tsp of finely chopped parsley
25 glow fat spread
25 gwhole wheat flour
275 mllow fat milk
Pinchsalt (sea / Himalayan) if desired
PinchPepper

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Steps

20-25min

1

Flake the tuna and mix with the onion, white parsley sauce, Worchester sauce, salt (sea / Himalayan), and pepper.
2

Pour some of the fish sauce into a casserole dish.
3

Add a layer of breadcrumbs, followed by a layer of sauce.
4

Continue layering in this way until all the ingredients have been used up
5

Finish with a layer of breadcrumbs on the top, dot the surface with the low-fat spread and bake in the pre-heated oven for 20 – 25 minutes.
6

Serve with tossed green salad or vegetables of your choice