Healthy Staffed Tomatoes with Tuna, Ham and Brown Rice

Healthy Staffed Tomatoes with Tuna, Ham and Brown Rice

A simple mixture of. tuna, ham, olives and capers makes for a healthy and tasty casserole dish. The tomatoes make a colourful zesty addition!

Make a head dishes are such a life saver for busy week night dinners or parties. Like this colourful, simple and super tasty casserole which features some of the basic Mediterranean ingredients: tomatoes, capers, tuna and olives with lots of extra virgin olive oil.

To make this dish even healthier with more fibers I have used brown rice, but you can replace that with simple white rice, or quinoa or cous cous too.

Also, if you want to make it extra cheesy, add some diced mozzarella cheese in the mixture 😉

Ingredients (serves 1):

  • 3 whole round tomatoes, medium size
  • 50 g Italian lean ham (prosciutto cotto)
  • 1/2 cup of brown rice, cooked
  • 100 g of canned tuna
  • 1 tsp capers
  • 1 tbsp extra virgin olive oil
  • 2 tbsp grated parmesan cheese
  • 1 tbsp chopped parsley
  • salt and pepper

Gather all your ingredients

Wash the tomatoes, cut off the top (about 1 inch), using a spoon, scoop out the internal seeds, season with salt and place upside down on some kitchen towel. Let it seat for 30 min so that the tomatoes can release some of their water.

Boil the brown rice, then drain and set aside

Drain content of can, leaving big chunks of tuna

Stir in tuna, capers, ham 1 tbsp grated parmesan cheese, chopped parsley.

Fill up the tomatoes with the rice mixture, sprinkle the top with more grated parmesan cheese. Place the tomato hat on top, drizzle some more oil and bake in pre-heated oven at 200 C for 20-30′ min or until the top starts to get crispy.

Let it seat on your counter to settle and cool down.

This can be served warm or at room temperature.




About the author:

An Italian living in China with a strong passion for cooking! Browse my 'left-overs' session for many tasty grub!. Follow her on Twitter / Facebook.