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Tuna and Sundried Tomato Stack

April 27, 2014 by TSJC Leave a Comment

TUNA & SUNDRIED TOMATO STACK

Quick protein fix!

It’s tuna – but it’s delicious, again remember the quantities are for a high protein diet weight training diet, cut back if it’s just part of your normal eating.

Serves 1

Ingredients
– 1 can chunky tuna
– 2 tbsp finely chopped parsley
– 1 tbsp finely chopped spring onion
– 2 tbsp reduced fat mayo
– 3 tbsp deseeded chopped tomato
– 2 tbsp sun dried tomato tapenade
– 30gms rocket
– whole capers

If you are just making it as a quick lunch at home just later all the ingredients, I would usually dilute the tapenade and use it as a dressing with a few tablespoons of olive oil if I make it like this and omit the mayo.
If you are making it the way we serve it, start by draining the tuna and combing with parsley, capers, spring onion and mayo. Place rocket on plate, using a ring mould place some of the mixture, then a layer with all the chopped tomato, then more tuna and finally the sun dried tomato tapenade. Scatter with capers. You can serve it as is, but I feel that technically it is diet food and therefore I qualify for a treat (I work on a 1to1 ratio) and have a slice of toasted ciabatta with it, low gi bread would work but wouldn’t be as quite as tasty.

HINT: If you don’t have spring onions, finely chop regular onion. Boil the kettle and pour the hot water over the chopped onions, leave for 5 minutes and then rinse in cold water. Shake off and use as desired. The onions are much milder and not so breathy.

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Filed Under: Lunch, Salads Tagged With: DIET, fish, LOW FAT, protein, tuna

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The Secret Jozi Chef & The Cookery

Paul Maciel, started well known Jozi restaurant Pronto in 2004, after 12 years Paul sold Pronto and decided to follow his passion for writing and teaching about food with the launch of his blog The Secret Jozi Chef and his cooking school The Cookery. The Cookery and multipurpose kitchen space in Craighall Park.
The venue hosts fun social classes for students during the week as well as interactive chef's table events. The venue is staffed by a team that loves what they do always ensuring a welcoming space. The Cookery is equipped with state of the art Whirlpool and KitchenAid appliances and plenty of room for larger groups to cook.

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Paul Maciel is the Chef Owner, of award winning Italian restaurant Pronto in Johannesburg.

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