Tuna Flakes

Tuna Medley with Roasted Vegetables

By wlr Member, Fiona J

Wake up your taste buds with this zingy recipe from WLR member Fiona J.

  • Recipe makes: 2 servings
  • Prep time:
    20 mins
  • Cook time: 15 mins
  • Calories: 423
    per serving


  • 1 x 400g can plum tomatoes
  • 150g tuna chunks, in brine
  • 1 large courgette
  • 300g potatoes
  • 160g mushrooms
  • 3g chilli pepper
  • ½ sachet Schwartz* cajun potato wedges seasoning
  • 35g sun dried tomatoes
  • 1 tbsp olive oil
  • 1 yellow pepper
  • 2 garlic cloves
  • 1 small aubergine


Preheat oven to 230°C / Gas Mark 8 / 450°F

  1. Bring a large pan of water to the boil and add the potatoes. Bring back up to the boil, reduce heat and simmer for 5-10 minutes.
  2. Prepare the vegetables:
    Chop the plum tomatoes and set aside
    Cut the courgette, aubergine and pepper into wedges and place in a roasting tray.
    Remove the potatoes from heat, drain and slice them into wedges, add to the roasting tray.
  3. Drizzle the vegetables with oil, sprinkle with seasoning mix, and roast in oven for approximately 15 minutes (or until tender).
  4. Meanwhile heat the chopped tomatoes, sundried tomatoes, mushrooms, tuna, chilli and garlic in a pan and simmer for approximately 12 minutes.

Serve the roasted vegetables with tuna and the tomato sauce. Eat immediately!

Nutrition information per serving
Calories (kcal)423
Carbohydrate (g)47.1
Fat (g)12.9
Protein (g)31.2
Fibre (g)10.9
Alcohol (g)0.0
Fruit & Veg8.1

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