Directions:
- Pre-heat the oven to 200 C or about 375 F.
- Heat the olive oil in a large pan over a medium heat.
- Lightly fry the onion for about 5 minutes until translucent.
- Add the rice and stir for another minute.
- Add the stock to the rice with the tomatoes.
- Bring to a simmering point and then stir in the tuna and zucchini.
- Season with black pepper and salt and then put in an ovenproof dish and bake for 30 minutes or until the rice is cooked.
- Scatter shredded basil leaves over the top and the freshly grated parmesan just before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 383.93 Kcal (1607 kJ) | ||
| Calories from fat | 112.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.52g | 19% | |
|---|---|---|---|
| Cholesterol | 14.04mg | 5% | |
| Sodium | 353.67mg | 15% | |
| Potassium | 941.38mg | 20% | |
| Total Carbs | 48.87g | 16% | |
| Sugars | 6.13g | 25% | |
| Dietary Fiber | 3.26g | 13% | |
| Protein | 16.09g | 32% | |
| Vitamin C | 56.4mg | 94% | |
| Iron | 1.4mg | 8% | |
| Calcium | 185.3mg | 19% | |
| Amount Per 100 g | |||
| Calories | 93.01 Kcal (389 kJ) | ||
| Calories from fat | 27.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.03g | 19% | |
|---|---|---|---|
| Cholesterol | 3.4mg | 5% | |
| Sodium | 85.68mg | 15% | |
| Potassium | 228.05mg | 20% | |
| Total Carbs | 11.84g | 16% | |
| Sugars | 1.48g | 25% | |
| Dietary Fiber | 0.79g | 13% | |
| Protein | 3.9g | 32% | |
| Vitamin C | 13.7mg | 94% | |
| Iron | 0.3mg | 8% | |
| Calcium | 44.9mg | 19% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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