Butter Tuna
A comfort meal in any season.
Imperial
| Ingredients
|
| 1 can (100 g) | Gold Seal No Drain Solid White Tuna |
| 2 tbsp | grape seed oil |
1/2
| onion, finely chopped |
2 tbsp
| curry powder |
| 1 tsp | paprika
|
1/2 tsp
| chipotle powder |
2
| cloves of garlic, minced |
1 tsp
| finely diced fresh ginger |
1 can (28 oz)
| diced tomatoes
|
| 1 can (403 mL) | coconut milk |
| | salt and pepper to taste |
-
Chef's Tips
Grape seed oil has a higher burning point then olive oil. Grape seed oil will also take on the other flavours of the dish. You can also use canola oil instead of grape seed oil.
Directions
- In a large sauce pan over medium to high heat add grape seed oil and warm for 2 minutes. Add onions, curry, paprika, chipotle powder and sauté for 4 minutes.
- Add garlic, and fresh ginger and sauté for 2 minutes.
- Add tomatoes and bring to a gentle boil for 1/2 hour, stirring occasionally.
- Add coconut milk and continue on a gentle boil for 20 minutes.
- Add tuna and continue to cook for another 5 minutes.
- Season with salt and pepper to taste and serve over rice.
-
TIME:
Prep: 10 mins
Total: 1h 10m
| Nutritional Values |
Calories
| 243
|
Fat
| 7.6 g |
| Sat Fat | 1.11 g |
| Carbs | 18.3 g
|
| Protein | 29.7 g |
| Fibre | 7.0 g |
| Cholesterol | 42 mg |
| Sodium | 102 mg |
| Sugar | 4.0 g
|
| Calcium | 8%
|
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