Tuna Potato Parsley Omelette 300cals Per Serve Food

TUNA WITH CAPERS, OLIVES AND LEMON

Steps:

• In a large bowl, mash garlic with the back of a spoon. Whisk in the lemon juice and 5 tablespoons of olive oil. Combine with the tuna, onion, olives, capers, herbs and salt to taste.
• Serve on buttered toast for sandwiches, or make into a dip: Pulse the tuna salad and butter in a food processor until it is creamy. With the motor of the processor running, slowly add the additional 4 tablespoons oil. Taste and add more salt or lemon juice if needed. Serve with cut vegetables (fennel and bell peppers are nice) and crackers.

TUNA MELT POTATO WEDGES

Steps:

• Heat oven to 220C/fan 200C/gas 6. Tip the potato wedges onto a large baking sheet, ensuring they sit in a single layer. Bake for 10 mins. Meanwhile, mix together the mayonnaise, shallot or onion, cheese, tuna and parsley.
• Tip the potato wedges into four individual or one large heatproof serving dish and spoon over the tuna mixture. Pop back in the oven for a further 12 mins, until bubbling.

PARSLEY OMELETTE WITH OLIVE RICOTTA

Steps:

• Heat oven to 150C/140C fan/gas 2. Reserve 6 tomatoes and cut the rest in half. Place the tomato halves, cut-side up, in a roasting tin.
• Mix together the vinegar and 2 tbsp olive oil. Drizzle all over the tomatoes and lightly season. Cook for about 1 hr until they are beginning to dry out a little (which really concentrates their sweet flavour).
• Meanwhile, chop the reserved tomatoes into quarters and tip into a bowl. Add the eggs, parsley and some seasoning, then combine. Brush a medium non-stick frying pan with some of the remaining oil. Place over a medium heat, pour in 1-2 spoonfuls of the egg mixture and swirl to cover the base. Cook for 2 mins until golden, then flip over with a palette knife and heat for just 1 min to cook the other side. Remove to a plate and repeat with the remaining mixture. You will be able to make 3-4 omelettes, depending on the size of your pan.
• In a small bowl, mix together the ricotta, half the oven-dried tomatoes, the Parmesan and olives. Lay the omelettes on a board and divide the cheese mix between them. Roll up like a cigar (wrap in cling film and chill if serving later) and cut into 3cm pieces. Push a skewer through to hold the omelette together, top with an oven-roasted tomato half and serve.

TUNA, POTATO & PARSLEY OMELETTE, 300CALS PER SERVE

Steps:

• Preheat grill.
• Beat together eggs and water until blended.
• Choose a fry pan suitable to be placed in the oven, heat the butter until it sizzles. Pour in 3/4 of the egg mixture. With an inverted spatula pull cooked portions of egg from the perimeter of the pan to the centre so uncooked egg can reach the hot surface, tilting the pan and moving it as necessary.
• Cook until the bottom is just set.
• Sprinkle with the tuna, potato, red capsicum and spring onion and heat through.
• Pour over remaining egg mixture. Place under the grill and cook for 2-3 minutes until set.
• Sprinkle with the chopped parsley.