One can of Tuna -Tuna Pie
Question: How do you tun-a-fish? Answer: ” Howzit fish? Just a silly joke I have heard on the streets here in Cape Town, but because tuna is seen as a bit common and low class in some households, I thought it was an appropriate beginning to this post….
Tuna and specifically canned tuna is hardly the food of connoisseurs and many foodies have yet to come out the closet when it comes to using canned tuna, but let me tell you this: It is a life saver for those days when things just go wrong or when you need a quick supper or lunch idea.
I stock canned tuna in my cupboards. I also buy the finest fresh tuna when I feel like a juicy tuna steak, but canned tuna and fresh tuna are two totally different things and the one could never replace the other. I get that, but I also lead a normal, busy life and when life happens, it is good to know that the trusted old can of tuna is waiting to be turned into a simple fish pie, tuna pinwheels, fish cakes etc.
The question on everyone lips right now most probably is: Is canned tuna good for you? Does it not contain too much mercury?
The truth is that yes, there is mercury in tuna and the mercury levels is slightly higher in the larger albacore tuna than the light meat. It is not a good idea to eat canned tuna more than 3 times a week. (Heck, If I fed my family tuna three times a week, I will be highly unpopular anyway!)
However, canned tuna has it all. It is rich in protein, low in fat and calories and is an excellent source of the essential omega-3 fatty acids which help to lower blood pressure and cholesterol.
I will in the next few posts, share my favorite tuna recipes, all made with canned tuna, so stock up, you ain’t see nothing yet!
1 cup self-raising flour
1 tin tuna – drained
For the Bechamel Sauce
4 tbsp butter
8 tbsp flour
1 tsp salt
4 cups milk
Preheat oven to 180C
First make the pastry for the base.
Break the egg open into a regular cup, fill the cup halfway with milk and then fill it to the top with oil. Beat the egg mixture lightly with a fork and mix with the flour until you have a spreadable batter. Spray a pie dish with Spray-n-Cook and spread the batter in the bottom of the pie dish dish. Flake the tuna fish over the top of the batter.
Now make the Bechamel sauce.
Place all the ingredients in a glass jug and place in the microwave for 6-8 minutes. Beat every minute at first and then every two minutes. When the sauce is thick and lump-free, cool off for adjust a few minutes and then beat the eggs into the sauce one at a time. Pour the sauce over the tuna on the batter and bake in the oven for 30-40 minutes. Enjoy with a simple side salad.