The garlic in this dish adds a subtle flavour, but can be left out if you prefer. Use real parmesan, not the stuff in the jar, the taste is light years better and a little goes a long way so is worth the extra expense. The other thing that makes the fish is real butter, melted and drizzled over the fish rather than oil, but if you’re diet conscious then spray oil will work just as well, it just won’t be quite the same tasty awesomeness .

Method

1. Preheat the oven to 200°C (390°F) and grease an oven tray with oil or butter.
2. Mix the milk and garlic in a bowl and soak the fish fillets for 10 minutes or so, turning to coat. Drain, leaving some of the garlic on if you like for extra taste.
3. Coat the fish fillets in combined mixture of breadcrumbs, parmesan, parsley and salt and pepper, pressing the coating onto the fish.
4. Place the fish on the baking tray and spray with oil or drizzle with oil or butter. Cook in a hot oven for 20 minutes or until golden. You may need less cooking time depending on the thickness of the fillets, over cook them and the fish will dry out.

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Ingredients

1 onion, sliced

1×440g and 1×220g tin tuna in spring water, drained

1 400g tin chopped tomatoes

salt, pepper, chilli powder, cumin to taste

8 burritos

50g or so of tasty cheese, grated

sour cream, to serve

Method

1. Preheat oven to 180°C
2. Sauté onion in oil in a fry pan over medium heat until translucent
3. Add the tuna and tomatoes. Season with the salt pepper, cumin and chilli to taste
4. Bring to the boil and simmer until most of the liquid has evaporated
5. Divide the mixture between the burritos, spooning it down the centre and wrapping the burritos
6. Place in an ovenproof dish, sprinkle cheese on top and bake until the cheese is melted and golden.
7. Serve with the sour cream and a side salad.

I make this for two and leave out the smaller tin of tuna. This make six burritos, which is more than enough for the two of us. You could probably substitute the tomatoes and seasonings with a jar of salsa, but this will make it more expensive.

I priced it out. The tuna, burritos, cheese and sour cream are home brand. The tomatoes aren’t. A home brand tin is $0.75, but the quality is dreadful. For 6 burritos:

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Method

• Preheat oven to 180°C/350°F. Grease an oven proof casserole dish
• Heat butter in a large saucepan and sauté onion, celery, carrot and zucchini for about 5 minutes until onion is soft.
• Add flour and stir for 1 minute until mixture is bubbly.
• Remove from heat and gradually stir in combined tuna liquid and milk. Return to the heat, add peas and corn and simmer for 5 minutes stirring, or until thickened.
• Add tuna, cream, nutmeg, parsley, pasta and 1/2 the cheese. Stir to combine. Season with salt and pepper to taste.
• Spoon into casserole dish. Sprinkle top with combined breadcrumbs, cheese and paprika.
• Bake for 15 minutes then place under a hot rill to brown top.

Variations

• Leave out the pasta and the breadcrumb top and use the mornay to fill pancakes, pies or pastry cases
• In the picture above, I used brown rice instead of pasta
• This is a good “base” dish. Pretty much every ingredient in this recipe can be substituted for something else. Substitute the tuna for salmon, leftover chicken, roast beef etc. or leave out the meat to make it vegetarian. Substitute the vegetables for any that you have on hand. Instead of milk and tuna liquid, use stock or tinned tomatoes for the sauce and add flavour with a dash of wine; Depending on the combination, you may want to leave the cheese out, but could replace it with sundried tomatoes or olives – whatever takes your fancy.

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Method

• Cook rice according to packet directions until tender. Drain.
• Combine the tuna, rice, onion, vegetabes, parsley and egg in a bowl. Squeeze in the juice from 1/2 a lemon and add salt and pepper to taste. Stir well to combine, breaking up the tuna chunks. Use your hands to mix it really well.
• If the mixture is too wet, add some breadcrumbs to get a consistency that holds together. Roll golf ball size amounts into patties or rissoles, press lightly to flatten.
• Roll the rissoles in breadcrumbs until well coated. Place the rissoles in the fridge for 1/2 hour to firm up.
• Heat oil in a fry pan to moderately high heat and cook rissoles until golden. Drain on paper towel.
• Serve with salad or vegetables and mayonaise.

Serves 4.
Variations

• Use brown rice rather than white for extra fibre. The brown rice will need longer to cook.
• Instead of rice, try mash potato, about two medium spuds, or three small ones.
• Substitute salmon for the tuna or some gently steamed white fish.
• For a more lemony flavour, add more juice or grate some of the lemon rind into the mix.
• Add other types of vegetables such as corn kernels to the mix to bulk it up and go further.
• For an adult flavour, add some chopped capers and serve with a garlic aioli.
• I like to cook with macadamia nut oil as I have an inexpensive supply of freshly cold pressed oil (not chemically extracted). Macadamia nut oil has a lovely nutty flavour, is 85% monounsaturated (olive oil is about 75%), good for lowering cholesterol, has a high smoke point (210C) so is good for frying (oh, and is native to Australia and is grown here where I live!) I also like to add a little butter for flavour.






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