Recipe Book

Nutritious recipes and ideas for under $10*

* Based on feeding a family of four

We all have a favourite tuna recipe, often one thats been passed around the family and cooked time and time again. Tuna should be considered for meals on a far more regular basis than we do, especially because its so easy and versatile to use, always on hand and requires no thawing or preparation before use. Our food team in the GREENSEAS Test Kitchen has been busy working on your behalf, developing and testing a whole range of new recipes which offer great healthy meal solutions that can feed a family of four for under $10. Now planning weekday meals wont be as complicated or time consuming as its been in the past. As a mum myself, I know that finding meals that are healthy, fit the budget and can be enjoyed by the whole family is a tough task at the best of times. So, if youre looking for new inspiration at mealtimes, then make our new selection of fuss-free, budget recipes part of your weekly meal plan and feel satisfied knowing that your family will be in good stead to get them through another busy, active day tomorrow. Leanne Bennett-Jones Greenseas Food Communications Manager & Mum

Greenseas Healthy meals made easy!

Why is seafood good for me and my family? Greenseas seafood is high in protein and generally low in fat, so it is an excellent choice as a main meal, salad ingredient or entre. Fish is also a good source of iodine. Most Australians currently eat less than half the amount of fish recommended. Aim for at least 2 fish meals a week for good health. The good oil in fish The natural goodness of fish comes partly from the omega-3 fatty acids, which are special oils found in fish. Fish like salmon and tuna are particularly high in omega-3 DHA. Canned fish contains all the goodness of omega-3 fats found in fresh fish, and it is so versatile it is easy to serve twice a week. Will children eat fish? Children learn to eat and enjoy what is familiar, they also learn by example. If you eat fish regularly, your children will learn to enjoy fish also. Include tuna and salmon in your childs menu from a young age. These recipes are particularly designed to make family friendly meals with tuna and salmon no bones, no fuss. Fish and mercury Greenseas canned tuna and salmon are routinely tested and meet the strict requirements for limiting mercury intake. Food Standards Australia and New Zealand (FSANZ) advises that in general it is safe for all population groups including pregnant women to consume two to three serves of any type of tuna per week (fresh or canned).

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* All recipe costs calculated on 1st July 2009 and based on major supermarket and market prices. Some pricing may vary and should be used as an indication only.

~ Dinner ideas

Pumpkin, Tuna & Feta Frittata

A frittata is Italys version of a French omelette. Both are cooked over an open flame, but a frittata is generally finished under the grill. This version is particularly good as the sweetness of the pumpkin marries beautifully with the saltiness of the feta and tuna.
Serves: 8

$1.25 per serve $9.96 per recipe

Nutrition Tip!

Eggs are nutrient dense, being a natural source of at least 13 different vitamins and minerals.

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150g pumpkin, peeled and cut into 2cm chunks 1 tbsp olive oil small red onion, sliced 425g can GREENSEAS Tuna Chunks in Springwater, drained cup HEINZ Frozen Peas 1 tbsp fresh oregano leaves, chopped 8 eggs, lightly beaten 100g feta, crumbled 8 cherry tomatoes, halved Freshly ground black pepper and salt, to taste

1. Preheat oven to 200C. Toss pumpkin in half the oil and roast on a lined baking tray for 15 minutes, or until tender and golden. 2. Heat remaining oil in a 28cm non-stick frying pan, add onion and cook for 2-3 minutes or until tender. 3. Add roasted pumpkin, GREENSEAS Tuna, peas and oregano to the pan. Pour in eggs and stir gently to distribute the vegetables evenly. Sprinkle with feta and top with tomatoes, cut side up. Season with pepper and salt and cook over low heat for 10-15 minutes, or until just set. 4. Place under a preheated grill for 5 minutes or until the top is golden brown. Cut into wedges and garnish with fresh herbs.

Tuna, Roast Tomato & Bocconcini Pasta

The flavour of roasted tomatoes gives a wonderful intensity to this dish. When tossed with fresh basil and hearty chunks of tuna this dish leads itself to a multitude of other ingredient combinations. Add your family's favourites to this versatile pasta recipe.
Serves: 4

$2.48 per serve $9.93 per recipe

Nutrition Tip!

Pasta is a family staple. Try wholemeal for variety as a fibre boost and a nuttier flavour.

4 Roma tomatoes, each cut into 6 wedges 400g rigatoni pasta 1 tbsp pine nuts 2 tsp olive oil 1 small red onion, thinly sliced cup extra virgin olive oil cup balsamic vinegar 425g can GREENSEAS Tuna Chunks in Springwater, drained 6 bocconcini balls, torn into pieces cup loosely packed basil leaves, roughly torn freshly ground black pepper and salt, to taste

1. Preheat oven to 160C. Place tomato wedges onto a lined oven tray. Drizzle with a little olive oil and season to taste. Bake for 20 minutes until soft. 2. Meanwhile, cook pasta in a saucepan of boiling water for 10 minutes until tender. Drain and keep warm. 3. Add pine nuts to a hot frying pan and cook for 3-4 minutes until toasted. Set aside. Heat oil in the frying pan, add onion and cook for 2-3 minutes until tender. 4. Whisk together the extra virgin olive oil and balsamic vinegar. Add to the drained pasta with the tomatoes, pine nuts, onion, GREENSEAS Tuna, bocconcini, basil and pepper. Drizzle with a little extra oil if desired.

~ Dinner ideas

Creamy Tuna Bake

Creamy tuna bake is a popular meal in our home. I love it because its such a quick and simple stand-by meal made from everyday pantry ingredients. My family loves its wonderful creamy flavour. Id say a winner on all counts!
Serves: 6

2 cups rigatoni pasta 40g butter 2 tbsp plain flour 600ml milk cup grated tasty cheese 1 tbsp American mustard 425g can GREENSEAS Tuna Chunks in Springwater, drained 270g GOLDEN CIRCLE Corn, drained cup HEINZ Frozen Peas cups fresh breadcrumbs cup grated parmesan cheese freshly ground black pepper and salt, to taste shaved parmesan, to serve (optional) 1. Cook pasta in a saucepan of boiling water for 10 minutes or until al dente. Drain. 2. Melt butter in a large saucepan. Add flour and cook stirring for 1 minute. Add milk all at once whisking continuously to prevent lumps. Bring to the boil, reduce heat and simmer until thickened. Stir in 1/2 cup of the tasty cheese and mustard. 3. Combine pasta with white sauce, GREENSEAS Tuna, corn and peas. Spoon the pasta mixture into a 2 litre capacity baking dish. 4. Combine breadcrumbs, remaining tasty cheese and parmesan and sprinkle over pasta mixture. Bake in a preheated oven of 180C for 20 minutes, or until golden. Serve with vegetables or salad.

$1.30 per serve $7.83 per recipe

Nutrition Tip!

Canned fish is a great way to get the essential fatty acids needed for heart health.

~ Entertaining for friends

Savoury Tuna Roulade

Simple and elegant, this roulade makes a delicious start to any meal and will suit almost any occasion. Whether its a formal dinner party or a casual lunch, this roulade plates-up as an elegant starter, a simple meal with friends, or will sit just as comfortably on a platter at a family barbeque.
Serves: 4

$2.45 per serve $9.80 per recipe

Nutrition Tip!

Tuna is a natural source of the important omega-3 DHA fatty acids found mostly in the brain and nervous system.

60g butter 1/3 cup flour 400ml milk 4 eggs, separated cup finely chopped chives 250g spreadable cream cheese 425g can GREENSEAS Tuna Chunks in Springwater, drained 1 lebanese cucumber, finely diced 2 spring onions, finely diced 2 tsps capers, chopped Freshly ground black pepper, to taste

1. Melt butter in a large saucepan. Stir in flour and cook whilst stirring for 1-2 minutes. Add milk all at once whisking continuously until smooth. Bring to the boil, reduce heat and simmer until thickened. Stir in egg yolks and chives then set aside. 2. Beat egg white until stiff peaks form. Gently fold into cooled white sauce mixture and pour into a 34 x 24cm baking paper lined pan. Bake in a preheated oven of 190C for 15 minutes or until golden. Remove from oven and transfer from tin onto a clean tea towel and remove paper. Cool. 3. Spread cream cheese over cooled roulade, leaving a 1cm border from the edge. Top with GREENSEAS Tuna, cucumber, spring onions, capers and pepper. Roll up from the long edge as for a Swiss roll. Wrap in plastic wrap and refrigerate for 2 hours before slicing.

Creamy Tuna & Chive Dip

This recipe has been a life-saver to me on many occasions, especially with last minute visitors, or as a yummy spread on school lunches. As an open sandwich it is delicious topped with sliced cucumber, slithers of red onion, capers and alfalfa or snow pea sprouts. But best of all, the ingredients can all be whipped together in the food processor or quickly by hand in just minutes.
Serves: 6-8

$1.27 per serve $7.65 per recipe

Nutrition Tip!

Wholegrains are important for good health. Serve this dip with crunchy wholemeal bread.

425g GREENSEAS Tuna in Brine, drained 125g cream cheese, at room temperature cup sour cream 25ml lemon juice tsp paprika Freshly ground pepper and salt, to taste 2 tbsp chives, finely chopped

1. Place GREENSEAS Tuna, cream cheese, sour cream, lemon juice and paprika in a food processor and process briefly until smooth. Adjust seasoning to taste with freshly ground pepper and salt 2. Transfer mixture to a small bowl and fold through the chives. 3. To serve; mound the dip onto a serving plate and serve with warm slices of crisp baguette or Turkish bread.

~ Great salad ideas

Mango, Lime, Noodle & Coriander Salad

The fresh flavours of this Thai inspired salad are simply wonderful. So, next time youre looking for salad inspiration to take to a barbeque, wow your family and friends with this quick and easy salad. It will prove to be more popular than the barbequed meat itself!
Serves: 4

$2.49 per serve $9.94 per recipe

Nutrition Tip!

Fresh herbs are a great way to add flavour to foods.

Salad

1 large mango, sliced thinly 100g rice vermicelli noodles, soaked in boiling water for 3 minutes then drained 1 Lebanese cucumber, cut in half lengthwise then thinly sliced 1 cup mint leaves 1 cup coriander leaves 425g can GREENSEAS Tuna Chunks in Springwater, drained cup peanuts, chopped (optional)
Dressing

1 large red chilli, finely chopped 3 tbsp lime juice 1 tbsp fish sauce 1 tbsp sugar 1. Place mango, noodles, cucumber, mint and coriander in a bowl and toss lightly to combine. Transfer salad to a serving bowl or platter and sprinkle with Greenseas Tuna and peanuts. 2. Combine dressing ingredients in a jar and shake well. Pour dressing over salad just before serving.

1 tbsp sesame seeds cup chicken stock cup HP Sauce 2 tbsp honey 4 spring onions, chopped 2 tsp finely grated ginger 2 cloves garlic, finely chopped 8 chicken drumsticks, scored with a sharp knife ! 's Tip a slightly e anne

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Middle Eastern Tuna Cous Cous Salad

Middle Eastern cooking is so popular these days, and justifiably so. This salad is wonderful served as a light lunch or dinner, and goes nicely with other grilled fish and seafood dishes. It also makes a great addition to your next barbeque.
Serves: 4-6

$2.40 per serve $9.60 per recipe

Nutrition Tip!

Choose a yoghurt with probiotic acidophilus and bifidus cultures to support healthy digestion.

2 tbsp slivered almonds 2 tsp olive oil 1 red onion, sliced 1 tsp garam masala 1 cup couscous 2 tsp finely grated orange rind 425g can GREENSEAS Tuna in Oil, drained 200g thinly sliced roasted red capsicum cup fresh coriander leaves Natural yoghurt, for serving 1. Heat a frying pan, add almonds and cook for 4-5 minutes or until golden. Set aside. 2. Add oil to pan. Cook onion and garam masala for 2-3 minutes, or until onion is tender and spice is fragrant. 3. Pour 1 cups boiling water over combined couscous and orange rind, cover and allow to stand for 3 minutes. Fluff with a fork and stir in almonds, onion mixture, GREENSEAS Tuna, capsicum and coriander. To serve, accompany with yoghurt. 4. Serve warm or cool as a light dinner or lunch.

~ Light lunch

Salmon & Tomato Toasties

Serves: 4

Scrambled Eggs with Salmon Salsa

Serves: 2

$2.44 per serve $9.76 per recipe

2 x 95g cans GREENSEAS Salmon with Sundried Tomato & Basil, drained cup egg mayonnaise cup fresh basil leaves, chopped 2 tsp wholegrain mustard 4 panini or Turkish breads, sliced in half horizontally 2 ripe tomatoes, sliced 8 cherry bocconcini, sliced 1. Preheat sandwich press. 2. Combine GREENSEAS Salmon, mayonnaise, basil and mustard in a small bowl. Divide salmon mixture between 4 panini bases. Top with sliced tomato, bocconcini and top of panini. 3. Cook in sandwich press until bocconcini is melted and bread is golden.

$1.83 per serve $3.67 per recipe

1 x 95g can GREENSEAS Salmon with Sea Salt & Cracked Pepper, drained small red capsicum, thinly sliced 1 tbsp each of finely sliced red onion and chopped flat leaf parsley 2 tsp each of olive oil and lemon juice 4 eggs 70ml cream Freshly ground black pepper, to taste 2 tsp butter toasted crusty bread, to serve 1. Combine GREENSEAS Salmon, capsicum, onion, parsley, olive oil and lemon juice then set aside. 2. Whisk eggs, cream, and pepper together. Heat butter in a frying pan over medium heat until frothing. Add egg mixture and cook stirring occasionally, until just cooked through. 3. Serve eggs on crusty toast with salmon salsa.

Middle Eastern Salad with Lemon Yoghurt Dressing

Serves: 4

Cheesy Tuna Quesadillas

Serves: 4

$2.49 per serve $9.98 per recipe

2 avocado, peeled, stone removed & cut into eighths 4 vine-ripened tomatoes, cut into thick slices 425g can GREENSEAS Tuna in Oil, drained cup flat leaf parsley, roughly chopped Freshly ground pepper and salt
Dressing:

$2.13 per serve $8.50 per recipe

425g can GREENSEAS Tuna Chunks in Springwater, drained 2 tbsp HEINZ Mayonnaise 1 spring onion, finely sliced tsp smoked paprika red chilli, finely chopped 4 flour tortillas red capsicum, finely sliced cup grated cheddar cheese 1 tsp olive oil sour cream, to serve 1. Combine GREENSEAS Tuna, mayonnaise, spring onion, paprika and chilli. Mix well. 2. Spread tuna mixture over two tortillas. Top with capsicum, grated cheese and the remaining tortillas. 3. Heat oil in a large non-stick frying pan over medium heat. Gently slide the quesadilla into the pan. Cook for 1 minute each side or until golden brown. Cut into wedges and serve with sour cream.

220ml Greek Natural Yoghurt 2 tsp lemon juice 1 tsp each of sumac (Middle Eastern spice, available from supermarket) and cumin 1. Arrange the avocado, tomato and GREENSEAS Tuna on a platter, sprinkle with parsley and season with freshly ground pepper and salt. 2. Combine dressing ingredients and mix well. Serve dressing separately in a small bowl and spoon over salad when serving.

~ Quick meals in minutes

Korma Curry with Pumpkin

The aromatics that waft from this recipe will drive the family crazy in fact, the intensity of flavour and fragrance suggests the recipe is far more labour intensive than the 10 minutes it takes to cook. It was even voted by the Test Kitchen Team amongst their favourite recipes in this booklet! Its quick, easy and well within budget which makes it a firm favourite with me as well.
Serves: 4

$2.07 per serve $8.28 per recipe

Nutrition Tip!

Pumpkin is high in fibre, vitamins C and E. Peas are also a great source of fibre.

2 tsp olive oil onion, sliced cup korma curry paste 400g pumpkin, peeled and chopped into cubes 800g can crushed tomatoes 425g can GREENSEAS Tuna Chunks in Brine, drained cup HEINZ Frozen peas cup cream toasted slivered almonds and coriander, for garnish basmati rice, for serving pappadams, for serving (optional) 1. Heat oil in a large frying pan or saucepan. Cook onion for 2 minutes until softened. Stir in curry paste and cook for a further minute. 2. Add pumpkin and tomatoes and bring to a gentle simmer. Cook for 5 minutes until pumpkin is tender. Stir in GREENSEAS Tuna, frozen peas and cream. Cook for 2 minutes until heated through. 3. Transfer curry to a serving bowl and sprinkle with almonds and coriander. Serve with basmati rice and pappadams if desired.

Caesar Style Salad

Light and crisp, this salad is an all time classic I just cant believe Caesar Cardini didnt think to use tuna in his original version! Enjoy.
Makes: 4

$2.49 per serve $9.99 per recipe

Nutrition Tip!

Eggs are naturally low in sodium, high in protein, vitamins A and E.

baguette, thinly sliced 2 slices prosciutto 2 tbsp extra virgin olive oil 2 eggs 1 Cos lettuce, outer leaves removed, washed and chopped 425g can GREENSEAS Tuna Chunks in Springwater, drained cup HEINZ Caesar Dressing cup shaved parmesan 1. Preheat oven grill or grill plate. Brush baguette slices and prosciutto with oil and cook on grill until golden. Set aside. 2. Soft boil eggs, by cooking in simmering salted water for 4 minutes and remove with a slotted spoon. Crack shell and refresh in cold water then set aside. 3. Combine lettuce, sliced baguette, prosciutto and GREENSEAS Tuna in a large bowl. Add Caesar dressing and toss well. Spoon onto a serving plate and top with chopped eggs and parmesan. Drizzle with extra dressing if desired.

~ Dinner ideas

Orecchiette with Tuna & Roasted Peppers

The Italian word orecchiette means little ears and is so accurately named after the ear shape of this pasta. The ear shaped pasta easily cups the juices, tiny capers and the delicious flakes of tuna in this dish.
Serves: 4

500g good quality orecchiette or penne pasta

Sauce

1. Bring a large pot of salted water to the boil and cook pasta as per packet instruction until al dente. 2. Meanwhile, heat oil in a small saucepan and cook the garlic over medium heat for 2 minutes or until lightly golden. Add the red capsicum and cook for a further 2 minutes. 3. Remove saucepan from the heat and add the parsley, capers and GREENSEAS Tuna including the oil from the tuna. Stir to break up the tuna then season to taste with freshly ground pepper and salt. 4. Drain the cooked pasta and toss with the tuna and pepper sauce. Add the breadcrumbs, lightly toss and serve immediately.

2 tbsp olive oil 1 tbsp chopped garlic 500g roasted red capsicum, cut into 1cm wide strips cup chopped parsley 3 tbsp baby capers 425g can GREENSEAS Tuna in Oil (not drained) 2 tbsp fresh breadcrumbs, toasted

$2.43 per serve $9.72 per recipe

Nutrition Tip!

Pasta is low in fat and provides energy-giving carbohydrates for daily life. In a healthy diet, around half your daily energy intake comes from carbohydrates.

~ Family favourites

Tuna, Pea & Feta Cakes

Theres something quite lovely about these little patties. Theyre moist and delicate in flavour, quick to prepare and the kids will just love them! And, if you dont use them all in one meal, theyre delicious in a sandwich the following day or can be frozen for a quick meal on the run.
Makes 12 patties

$2.22 per serve $8.88 per recipe

Nutrition Tip!

Healthy value in the pantry canned tuna contains as much omega-3 fatty acids as fresh fish.

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400g potatoes, peeled and diced 1 cup HEINZ Frozen Peas, defrosted 425g can GREENSEAS Tuna in Springwater, drained 200g feta, crumbled 1 egg, lightly beaten cup fresh breadcrumbs 2 tbsp mint, chopped 2 tsp finely grated lemon rind freshly ground black pepper, to taste flour, for dusting 1 tbsp olive oil, for cooking

1. Cook potatoes in boiling water until tender. Drain well. Return to saucepan with peas and mash until smooth. 2. Stir in GREENSEAS Tuna, feta, egg, breadcrumbs, mint and lemon rind. Season with pepper. Form mixture into patties and dust each side lightly in flour. 3. Heat oil in a large frypan. Cook patties for 3-4 minutes on each side until golden. Drain on absorbent paper towel. Serve with salad and lemon wedges.

Curried Tuna Pasties

I often make these pasties for Friday night dinner as theyre a great stand-by meal to enjoy in front of the TV with the family. The pasties freeze well in an airtight container should you wish to make extra for another time.
Makes: 4 pasties

$2.49 per serve $9.99 per recipe

Nutrition Tip!

Corn is actually a cereal. It's high in fibre, energy-giving carbohydrates and folate!

425g can GREENSEAS Tuna Chunks in Springwater, drained 1 cup HEINZ Frozen Supersweet Corn Kernels 125g cream cheese, softened 1 carrot, peeled and grated cup HEINZ Frozen Peas cup korma curry paste cup coriander, chopped 2 sheets shortcrust pastry, slightly defrosted Egg wash made from 1 egg, lightly beaten with 1 tbsp milk HEINZ Tomato, Capsicum & Black Pepper Chutney, for serving

1. Preheat oven to 200C. Place GREENSEAS Tuna, sweet corn, cream cheese, carrot, peas, curry paste and coriander in a large bowl. Mix well. 2. Cut each pastry sheet in half on the diagonal to form 4 triangles. Divide mixture evenly between the pastry triangles, by placing on one half of the triangle. Fold pastry over the filling to form a smaller triangle and press with a fork to seal. 3. Place pasties onto a lined oven tray and brush with egg wash. Bake for 25 minutes, or until golden and crisp. Serve with tomato chutney and a fresh garden salad.

~ Family favourites

Tuna & Lentil Burgers

Tuna & Lentil Burgers are a great stand-by meal and so much tastier than commercial vegetable burgers. In this recipe, we've kept the accompaniments simple as the yoghurt and tahini sauce complement the burger perfectly. If you're unfamiliar with tahini, it's a ground sesame seed paste found in the health food section of your local supermarket.
Makes: 8 burgers

$2.42 per serve $9.68 per recipe

Nutrition Tip!

Pulses such as lentils contain different types of fibre important for inner body health.

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400g potatoes, peeled & chopped 425g can GREENSEAS Tuna Chunks in Brine, drained 400g can brown lentils, drained and rinsed 4 spring onions, finely sliced cup coriander leaves, chopped cup dried breadcrumbs 2 tbsp mild Indian curry paste 1 egg freshly ground black pepper, to taste light olive oil, for cooking
Yoghurt Sauce

1. Place potatoes in a saucepan of cold water, bring to the boil and cook until tender. Drain and mash then cool slightly. 2. Combine potatoes in a large bowl with GREENSEAS Tuna, lentils, spring onion, coriander, breadcrumbs, curry paste, egg, and pepper. Mix well with hands until smooth and mixture comes together. Form lentil mixture into 8 patties. 3. Heat oil in a large frying pan over medium heat. Add patties and cook for 2-3 minutes each side until golden. 4. Combine yoghurt, tahini and lemon juice. Serve patties with a salad or in a fresh roll topped with roasted red capsicum and salad greens.

200ml Greek-style natural yoghurt 1 tbsp tahini 1 tbsp lemon juice

Creamy Tuna Cannelloni

Weve used fresh lasagne sheets in this recipe to make it quick and simple to assemble, however, dried cannelloni tubes work equally as well if you pipe the mixture into the tubes through a large, plain nozzled piping bag.
Serves: 8

$1.58 per serve $12.66 per recipe*

* Please note this recipe serves 8

Nutrition Tip!

Serve with a simple salad of lettuce leaves, tomato, cucumber and balsamic vinegar.

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40g butter 2 tbsp plain flour 700ml milk cup grated tasty cheese 1 tbsp wholegrain mustard 500g fresh ricotta 425g can GREENSEAS Tuna Chunks in Brine, drained 1 cup flat leaf parsley, chopped 2 tbsp chopped chives 1 egg freshly ground black pepper, to taste 4 fresh lasagne sheets, halved freshly snipped chives, for serving

1. Melt butter in a large saucepan. Add flour and cook stirring for 1 minute. Add milk all at once whisking continuously to prevent lumps. Bring to the boil, reduce heat and simmer for 2-3 minutes until thickened. Stir in cheese and mustard. 2. Combine ricotta with the GREENSEAS Tuna, parsley, chives, egg and pepper. Spoon between each piece of lasagne and roll over to form a tube. 3. Pour cup water into the base of a large rectangular baking dish. Top with cannelloni tubes and pour white sauce over the top. Cover with foil and bake in a preheated oven of 180C for 25 minutes. Remove cover and bake a further 20 minutes. Sprinkle with freshly snipped chives and black pepper just before serving.

~ Dinner ideas

Mums Fish Pie

This pie is the ultimate comfort food and always brings back very fond memories of Good Friday as a child. Mum always served her delicious fish pie annually on this special occasion but for some reason, we were never treated to this dish any other time of the year. Well, times have changed in my home and we dont wait for special occasions to enjoy the delicious creamy flavour of this magnificent fish pie. In my view, every meal should be a special occasion!
Serves: 4

$2.48 per serve $9.93 per recipe

Nutrition Tip!

Fish is high in protein, rich in essential omega-3 fatty acids and some vitamins. Make this recipe regularly for an enjoyable and nutritious meal for the whole family.
100g butter 1/3 cup plain flour 3 cups milk 1 tbsp seeded mustard 700g potatoes, peeled and diced 425g can GREENSEAS Tuna Chunks in Brine, drained cup finely chopped chives cup HEINZ Frozen Peas 100g baby spinach, chopped cup grated tasty cheese 1. Melt 75g of butter in a saucepan. Add flour and stir, cooking for 1-2 minutes. Pour in 700ml of the milk whisking continuously. Bring sauce to the boil until thickened, stirring regularly. Stir in mustard and set aside. 2. Cook potatoes in a saucepan of boiling water until tender. Drain. Mash until smooth adding remaining butter and milk. Season to taste. 3. Stir GREENSEAS Tuna, chives, peas and spinach into white sauce and season to taste. 4. Pour mixture into a 1.5 litre baking dish or 4 x 1 cup ramekins. Top with potato, sprinkle with tasty cheese then bake in a preheated oven of 180C for 25 minutes until golden and heated through.

We have taken great care in formulating these recipes. If you have any concerns about the suitability of a recipe or particular food for any person, please consult your health care professional. Please carefully consider the persons health condition (including any allergies) when choosing which meals to prepare.

This recipe booklet has been written and produced by: H.J. Heinz Company Australia Limited, 2 Southbank Boulevard, Southbank, Victoria 3006, Australia. Copyright 2009 by H.J. Heinz Company Australia Limited. No part of this recipe booklet may be reproduced in any manner whatsoever without the written consent of H.J. Heinz Co. Aust. Ltd. For information or enquiries, please call 1800 037 058 (Aust Only) Registered Trademark

Recipe Book
Nutritious recipes and ideas for under $10*
* Based on feeding a family of four Registered Trademark