Tuna & Potato Bake
- 200 g tin of Tuna
- 250 g of Potatoes: Boiled and sliced
- 30 g of Omega 3 enriched margarine (One big teaspoon)
- 3 tablespoons of cornflour
- ¾ cup of milk
- ¼ cup of cream
- ½ small onion: finely chopped
- 1 teaspoon of gluten free dry mustard
- ¼ cup of grated cheese: cheddar or mozzarella
- ¼ cup of gluten free corn flakes
- ¼ teaspoon Paprika
- Greased Baking dish
Preheat oven to 180 C
Combine margarine, the cream, and milk over a mild heat
Add the cornflour and bring gently to the boil, constantly stirring until the sauce thickens
Remove from stove
Add the mustard, half the cheese, and finally the tuna to the pot from the stove
In the baking dish, place alternate layers of potato slices
Next, add the tuna mixture layer.
Sprinkle cornflakes over the top, then the remaining cheese and paprika
Bake in oven for about 30
minutes or until golden
brown on top
Serve with green
Vegetables or salad.
Tuna & Potato Bake
Medical Comment on this Recipe:
- The fish and the margarine will both contain Omega-3 fatty acids.
- Fish is one of the few low fat, high protein and low GI foods.
- Perhaps go easy on the cream and cheese if you want to cut your fat intake.
- The average adult needs a minimum of one gram of high quality protein per Kg of body weight. So the average adult needs about 70g or just over two ounces of high quality protein per day to keep their body functioning well.
- Note that many grains are deficient in one or other amino acids, so unless grains are combined in a fashion that one food makes up for the amino acid deficiencies of another, the body simply burns them as fuel and does not make use of the full value of the protein eaten.